Lentils

💰 Excellent value: lentils are highly cost-effective, providing a large amount of nutrients for a low price.

👨‍🔬 Rich in B9 (folate), B1, B5, copper, and manganese. Also provide moderate amounts of B3, B6, B7 (biotin), phosphorus, potassium, iron, and zinc.

Overall, the micronutrient content is very high.

🥗 High in calories (352 kcal) with a moderate vitamins-to-calories ratio — nutrient-dense, but also energy-dense.

💡 A strong everyday option for affordable, nutrient-rich meals. Works well as a staple food or plant-based protein source.

Compare with other legumes and grains to find the best balance of nutrition, taste, and variety.