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 ⓘ https://academic.oup.com/ajcn/article/66/5/1264/4655967 – 58 | 58 |
| Calories ⓘ Calories for selected serving | 116 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 12 grams |
| Default serving size ⓘ Serving sizes are mostly 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 | 13 mg |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
24IU of 5,000IU
0.48%
Vitamin E:
0.33mg of 15mg
2.2%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
4.5mg of 90mg
5%
Vitamin B1:
0.51mg of 1mg
42%
Vitamin B2:
0.22mg of 1mg
17%
Vitamin B3:
3.2mg of 16mg
20%
Vitamin B5:
1.9mg of 5mg
38%
Vitamin B6:
0.53mg of 1mg
41%
Folate:
543µg of 400µg
136%
Vitamin B12:
0µg of 2µg
0%
Choline:
98mg of 550mg
18%
Vitamin K:
5.1µg of 120µg
4.3%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 18%
9 g of 50 g
9 g (18% of DV )
Fats:
Daily Value: 1%
0.4 g of 65 g
0.4 g (1% of DV )
Carbs:
Daily Value: 7%
20.1 g of 300 g
20.1 g (7% of DV )
Water:
Daily Value: 3%
69.6 g of 2,000 g
69.6 g (3% of DV )
Other:
0.8 g
0.8 g
Protein quality breakdown
Tryptophan:
243mg of 280mg
87%
Threonine:
969mg of 1,050mg
92%
Isoleucine:
1170mg of 1,400mg
84%
Leucine:
1962mg of 2,730mg
72%
Lysine:
1890mg of 2,100mg
90%
Methionine:
231mg of 1,050mg
22%
Phenylalanine:
1335mg of 1,750mg
76%
Valine:
1344mg of 1,820mg
74%
Histidine:
762mg of 700mg
109%
Fat type information
Saturated Fat:
0.05 g
Monounsaturated Fat:
0.06 g
Polyunsaturated fat:
0.18 g
Fiber content ratio for Lentil
Sugar:
1.8 g
Fiber:
7.9 g
Other:
10 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 | 9g | 21% | 47% |
3.2 times more than Broccoli
|
| Fats | 0.38g | 1% | 83% |
87.7 times less than Cheese
|
| Vitamin C | 1.5mg | 2% | 38% |
35.3 times less than Lemon
|
| Net carbs | 12g | N/A | 42% |
4.4 times less than Chocolate
|
| Carbs | 20g | 7% | 35% |
1.4 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 36mg | 9% | 28% |
3.9 times less than Almonds
|
| Calcium | 19mg | 2% | 55% |
6.6 times less than Milk
|
| Potassium | 369mg | 11% | 22% |
2.5 times more than Cucumber
|
| Iron | 3.3mg | 42% | 18% |
1.3 times more than Beef broiled
|
| 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 | 1.3mg | 12% | 49% |
5 times less than Beef broiled
|
| Phosphorus | 180mg | 26% | 44% |
Equal to Chicken meat
|
| Sodium | 2mg | 0% | 96% |
245 times less than White Bread
|
| Vitamin A | 0µg | 0% | 100% | |
| Vitamin E | 0.11mg | 1% | 85% |
13.3 times less than Kiwi
|
| Manganese | 0.49mg | 21% | 38% | |
| Selenium | 2.8µg | 5% | 73% | |
| 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 | 1.1mg | 7% | 68% |
9 times less than Turkey meat
|
| Vitamin B5 | 0.64mg | 13% | 50% |
1.8 times less than Sunflower seeds
|
| 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
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 181µg | 45% | 19% |
3 times more than Brussels sprouts
|
| Choline | 33mg | 6% | 69% | |
| Saturated Fat | 0.05g | 0% | 85% |
111.2 times less than Beef broiled
|
| 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 broiled
|
| Isoleucine | 0.39mg | 0% | 77% |
2.3 times less than Salmon raw
|
| Leucine | 0.65mg | 0% | 79% |
3.7 times less than Tuna Bluefin
|
| 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*
0.58%
Total Fat
0.38g
0.24%
Saturated Fat 0.05g
0
Trans Fat
0g
0
Cholesterol 0mg
0.09%
Sodium 2mg
6.7%
Total Carbohydrate
20g
32%
Dietary Fiber
7.9g
Total Sugars 0g
Includes ? g Added Sugars
Protein
9g
Vitamin D
0mcg
0
Calcium
19mg
1.9%
Iron
3.3mg
42%
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.