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
|
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 |
Fiber ⓘHigher in Fiber content than 87% of foods
Iron ⓘHigher in Iron content than 82% of foods
Folate ⓘHigher in Folate content than 81% of foods
Folate, food ⓘHigher in Folate, food content than 78% of foods
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.
Lentil Glycemic load (GL)
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
0.053 g
Monounsaturated Fat:
0.064 g
Polyunsaturated fat:
0.175 g
Fiber content ratio for Lentil
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 Orange
|
| Protein | 9.02g | 21% | 47% |
3.2 times more than Broccoli
|
| Fats | 0.38g | 1% | 83% |
87.7 times less than Cheddar Cheese
|
| Vitamin C | 1.5mg | 2% | 38% |
35.3 times less than Lemon
|
| Net carbs | 12.23g | N/A | 42% |
4.4 times less than Chocolate
|
| Carbs | 20.13g | 7% | 35% |
1.4 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 3.33mg | 42% | 18% |
1.3 times more than Beef
|
| Calcium | 19mg | 2% | 55% |
6.6 times less than Milk
|
| Potassium | 369mg | 11% | 22% |
2.5 times more than Cucumber
|
| Magnesium | 36mg | 9% | 28% |
3.9 times less than Almond
|
| Sugar | 1.8g | N/A | 61% |
5 times less than Coca-Cola
|
| Fiber | 7.9g | 32% | 13% |
3.3 times more than Orange
|
| Copper | 0.25mg | 28% | 27% |
1.8 times more than Shiitake
|
| Zinc | 1.27mg | 12% | 49% |
5 times less than Beef
|
| Phosphorus | 180mg | 26% | 44% |
Equal to Chicken meat
|
| Sodium | 2mg | 0% | 96% |
245 times less than White Bread
|
| Vitamin A | 8IU | 0% | 66% |
2088.3 times less than Carrot
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.11mg | 1% | 85% |
13.3 times less than Kiwifruit
|
| Selenium | 2.8µg | 5% | 73% | |
| Manganese | 0.49mg | 21% | 38% | |
| Vitamin B1 | 0.17mg | 14% | 37% |
1.6 times less than Pea raw
|
| Vitamin B2 | 0.07mg | 6% | 74% |
1.8 times less than Avocado
|
| Vitamin B3 | 1.06mg | 7% | 68% |
9 times less than Turkey meat
|
| Vitamin B5 | 0.64mg | 13% | 50% |
1.8 times less than Sunflower seed
|
| Vitamin B6 | 0.18mg | 14% | 51% |
1.5 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 1.7µg | 1% | 67% |
59.8 times less than Broccoli
|
| Folate | 181µg | 45% | 19% |
3 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.05g | 0% | 85% |
111.2 times less than Beef
|
| Monounsaturated Fat | 0.06g | N/A | 83% |
153.1 times less than Avocado
|
| Polyunsaturated fat | 0.18g | N/A | 80% |
269.6 times less than Walnut
|
| Tryptophan | 0.08mg | 0% | 81% |
3.8 times less than Chicken meat
|
| Threonine | 0.32mg | 0% | 77% |
2.2 times less than Beef
|
| Isoleucine | 0.39mg | 0% | 77% |
2.3 times less than Salmon raw
|
| Leucine | 0.65mg | 0% | 79% |
3.7 times less than Tuna
|
| Lysine | 0.63mg | 0% | 74% |
1.4 times more than Tofu
|
| Methionine | 0.08mg | 0% | 85% |
1.2 times less than Quinoa
|
| Phenylalanine | 0.45mg | 0% | 77% |
1.5 times less than Egg
|
| Valine | 0.45mg | 0% | 77% |
4.5 times less than Soybean raw
|
| Histidine | 0.25mg | 0% | 76% |
2.9 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 116
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.