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Lentil nutrition: calories, carbs, GI, protein, fiber, fats

Lentils, mature seeds, cooked, boiled, without salt
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Lentil

Lentil
Glycemic index ⓘ Source:
Depends on the type: red, green or brown. 25 here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5977096/
Check out our Glycemic index chart page for the full list.
29 (low)
Glycemic load 7 (low)
Insulin index ⓘ II for lentils served in tomato sauce https://academic.oup.com/ajcn/article/66/5/1264/4655967 58
Calories ⓘ Calories per 100-gram serving 116
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 12.23 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (198 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 2.1 (acidic)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0308814602002121 13mg
TOP 13% Fiber ⓘHigher in Fiber content than 87% of foods
TOP 18% Iron ⓘHigher in Iron content than 82% of foods
TOP 19% Folate ⓘHigher in Folate content than 81% of foods
TOP 22% Folate, food ⓘHigher in Folate, food content than 78% of foods
TOP 22% Potassium ⓘHigher in Potassium content than 78% of foods

Lentil calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 116
Calories in 1 cup 230 198 g
Calories in 1 tbsp 14 12.3 g

Lentil Glycemic index (GI)

Source:
Depends on the type: red, green or brown. 25 here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5977096/
Check out our Glycemic index chart page for the full list.
29

Lentil Glycemic load (GL)

7

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 6% 125% 26% 78% 33% 1% 35% 84% 65% 16% 18%
Calcium: 19 mg of 1,000 mg 2%
Iron: 3.33 mg of 8 mg 42%
Magnesium: 36 mg of 420 mg 9%
Phosphorus: 180 mg of 700 mg 26%
Potassium: 369 mg of 3,400 mg 11%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 1.27 mg of 11 mg 12%
Copper: 0.251 mg of 1 mg 28%
Manganese: 0.494 mg of 2 mg 21%
Selenium: 2.8 µg of 55 µg 5%
Choline: 32.7 mg of 550 mg 6%

Mineral chart - relative view

Iron
3.33 mg
TOP 18%
Potassium
369 mg
TOP 22%
Copper
0.251 mg
TOP 27%
Magnesium
36 mg
TOP 28%
Manganese
0.494 mg
TOP 38%
Phosphorus
180 mg
TOP 44%
Zinc
1.27 mg
TOP 49%
Calcium
19 mg
TOP 55%
Choline
32.7 mg
TOP 69%
Selenium
2.8 µg
TOP 73%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Vitamin A: 8 IU of 5,000 IU 0%
Vitamin E : 0.11 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 1.5 mg of 90 mg 2%
Vitamin B1: 0.169 mg of 1 mg 14%
Vitamin B2: 0.073 mg of 1 mg 6%
Vitamin B3: 1.06 mg of 16 mg 7%
Vitamin B5: 0.638 mg of 5 mg 13%
Vitamin B6: 0.178 mg of 1 mg 14%
Folate: 181 µg of 400 µg 45%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 1.7 µg of 120 µg 1%

Vitamin chart - relative view

Folate
181 µg
TOP 19%
Vitamin B1
0.169 mg
TOP 37%
Vitamin C
1.5 mg
TOP 38%
Vitamin B5
0.638 mg
TOP 50%
Vitamin B6
0.178 mg
TOP 51%
Vitamin A
8 IU
TOP 66%
Vitamin K
1.7 µg
TOP 67%
Vitamin B3
1.06 mg
TOP 68%
Vitamin B2
0.073 mg
TOP 74%
Vitamin E
0.11 mg
TOP 85%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

10% 20% 68%
Protein:
Daily Value: 18%
9.02 g of 50 g
18%
Fats:
Daily Value: 1%
0.38 g of 65 g
1%
Carbs:
Daily Value: 7%
20.13 g of 300 g
7%
Water:
Daily Value: 3%
69.64 g of 2,000 g
3%
Other:
0.83 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 87% 93% 84% 72% 90% 22% 77% 74% 109%
Tryptophan: 81 mg of 280 mg 29%
Threonine: 323 mg of 1,050 mg 31%
Isoleucine: 390 mg of 1,400 mg 28%
Leucine: 654 mg of 2,730 mg 24%
Lysine: 630 mg of 2,100 mg 30%
Methionine: 77 mg of 1,050 mg 7%
Phenylalanine: 445 mg of 1,750 mg 25%
Valine: 448 mg of 1,820 mg 25%
Histidine: 254 mg of 700 mg 36%

Fat type information

18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g

Fiber content ratio for Lentil

9% 39% 52%
Sugar: 1.8 g
Fiber: 7.9 g
Other: 10.43 g

All nutrients for Lentil per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 116kcal 6% 69% 2.5 times more than OrangeOrange
Protein 9.02g 21% 47% 3.2 times more than BroccoliBroccoli
Fats 0.38g 1% 83% 87.7 times less than Cheddar CheeseCheddar Cheese
Vitamin C 1.5mg 2% 38% 35.3 times less than LemonLemon
Net carbs 12.23g N/A 42% 4.4 times less than ChocolateChocolate
Carbs 20.13g 7% 35% 1.4 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 3.33mg 42% 18% 1.3 times more than BeefBeef
Calcium 19mg 2% 55% 6.6 times less than MilkMilk
Potassium 369mg 11% 22% 2.5 times more than CucumberCucumber
Magnesium 36mg 9% 28% 3.9 times less than AlmondAlmond
Sugar 1.8g N/A 61% 5 times less than Coca-ColaCoca-Cola
Fiber 7.9g 32% 13% 3.3 times more than OrangeOrange
Copper 0.25mg 28% 27% 1.8 times more than ShiitakeShiitake
Zinc 1.27mg 12% 49% 5 times less than BeefBeef
Phosphorus 180mg 26% 44% Equal to Chicken meatChicken meat
Sodium 2mg 0% 96% 245 times less than White BreadWhite Bread
Vitamin A 8IU 0% 66% 2088.3 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.11mg 1% 85% 13.3 times less than KiwifruitKiwifruit
Selenium 2.8µg 5% 73%
Manganese 0.49mg 21% 38%
Vitamin B1 0.17mg 14% 37% 1.6 times less than Pea rawPea raw
Vitamin B2 0.07mg 6% 74% 1.8 times less than AvocadoAvocado
Vitamin B3 1.06mg 7% 68% 9 times less than Turkey meatTurkey meat
Vitamin B5 0.64mg 13% 50% 1.8 times less than Sunflower seedSunflower seed
Vitamin B6 0.18mg 14% 51% 1.5 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 1.7µg 1% 67% 59.8 times less than BroccoliBroccoli
Folate 181µg 45% 19% 3 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.05g 0% 85% 111.2 times less than BeefBeef
Monounsaturated Fat 0.06g N/A 83% 153.1 times less than AvocadoAvocado
Polyunsaturated fat 0.18g N/A 80% 269.6 times less than WalnutWalnut
Tryptophan 0.08mg 0% 81% 3.8 times less than Chicken meatChicken meat
Threonine 0.32mg 0% 77% 2.2 times less than BeefBeef
Isoleucine 0.39mg 0% 77% 2.3 times less than Salmon rawSalmon raw
Leucine 0.65mg 0% 79% 3.7 times less than Tuna BluefinTuna Bluefin
Lysine 0.63mg 0% 74% 1.4 times more than TofuTofu
Methionine 0.08mg 0% 85% 1.2 times less than QuinoaQuinoa
Phenylalanine 0.45mg 0% 77% 1.5 times less than EggEgg
Valine 0.45mg 0% 77% 4.5 times less than Soybean rawSoybean raw
Histidine 0.25mg 0% 76% 2.9 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 116
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
7%
Total Carbohydrate 20g
32%
Dietary Fiber 8g
Total Sugars g
Includes ? g Added Sugars
Protein 9g
Vitamin D 0mcg 0%

Calcium 19mg 2%

Iron 3mg 38%

Potassium 369mg 11%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Lentil nutrition infographic

Lentil nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.