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Lentil nutrition, glycemic index, calories, net carbs & more

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)
Insulin index ⓘ II for lentils served in tomato sauce https://academic.oup.com/ajcn/article/66/5/1264/4655967
58
Calories
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)
87% Fiber
82% Iron
81% Folate
78% Folate, food
78% Potassium
Explanation: The given food contains more Fiber than 87% of foods. Note that this food itself is richer in Fiber than it is in any other nutrient. Similarly, it is relatively rich in Iron, Folate, Folate, food, and Potassium.

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

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% 21% 70%
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

0.053% 0.064% 0.175%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g

Fiber content ratio for Lentil

1.8% 7.9% 10.43%
Sugar: 1.8 g
Fiber: 7.9 g
Other: 10.43 g

All nutrients for Lentil per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 42% 12.23g 4.4 times less than Chocolate Chocolate
Protein 21% 47% 9.02g 3.2 times more than Broccoli Broccoli
Fats 1% 83% 0.38g 87.7 times less than Cheese Cheese
Carbs 7% 35% 20.13g 1.4 times less than Rice Rice
Calories 6% 69% 116kcal 2.5 times more than Orange Orange
Sugar N/A 61% 1.8g 5 times less than Coca-Cola Coca-Cola
Fiber 32% 13% 7.9g 3.3 times more than Orange Orange
Calcium 2% 55% 19mg 6.6 times less than Milk Milk
Iron 42% 18% 3.33mg 1.3 times more than Beef Beef
Magnesium 9% 28% 36mg 3.9 times less than Almond Almond
Phosphorus 26% 44% 180mg Equal to Chicken meat Chicken meat
Potassium 11% 22% 369mg 2.5 times more than Cucumber Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread White Bread
Zinc 12% 49% 1.27mg 5 times less than Beef Beef
Copper 28% 27% 0.25mg 1.8 times more than Shiitake Shiitake
Vitamin A 0% 66% 8IU 2088.3 times less than Carrot Carrot
Vitamin E 1% 85% 0.11mg 13.3 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 2% 38% 1.5mg 35.3 times less than Lemon Lemon
Vitamin B1 14% 37% 0.17mg 1.6 times less than Pea Pea
Vitamin B2 6% 74% 0.07mg 1.8 times less than Avocado Avocado
Vitamin B3 7% 68% 1.06mg 9 times less than Turkey meat Turkey meat
Vitamin B5 13% 50% 0.64mg 1.8 times less than Sunflower seed Sunflower seed
Vitamin B6 14% 51% 0.18mg 1.5 times more than Oat Oat
Folate 45% 19% 181µg 3 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 1% 67% 1.7µg 59.8 times less than Broccoli Broccoli
Tryptophan 0% 81% 0.08mg 3.8 times less than Chicken meat Chicken meat
Threonine 0% 77% 0.32mg 2.2 times less than Beef Beef
Isoleucine 0% 77% 0.39mg 2.3 times less than Salmon Salmon
Leucine 0% 79% 0.65mg 3.7 times less than Tuna Tuna
Lysine 0% 74% 0.63mg 1.4 times more than Tofu Tofu
Methionine 0% 85% 0.08mg 1.2 times less than Quinoa Quinoa
Phenylalanine 0% 77% 0.45mg 1.5 times less than Egg Egg
Valine 0% 77% 0.45mg 4.5 times less than Soybean Soybean
Histidine 0% 76% 0.25mg 2.9 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 85% 0.05g 111.2 times less than Beef Beef
Monounsaturated Fat N/A 83% 0.06g 153.1 times less than Avocado Avocado
Polyunsaturated fat N/A 80% 0.18g 269.6 times less than Walnut Walnut

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

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.