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Lentil nutrition, glycemic index, calories and serving size

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

Lentil nutrition infographic

Lentil nutrition infographic
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Important nutritional characteristics for Lentil

Lentil
Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. GI values less than 55 are considered as low. Values above 70 are considered as high.
28 (low)
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
2.1 (acidic )
Calories
116
87% Fiber
82% Iron
81% Folate, total
78% Potassium
78% Folate, food
Explanation: This food contains more Fiber than 87% of foods. More importantly, although there are several foods (13%) which contain more Fiber, this food itself is rich in Fiber more than it is in any other nutrient. Similarly it is relatively rich in Iron, Folate, total, Potassium and Folate, food

Lentil Glycemic index (GI)

28
Similar food data
32 Bean Bean
28 Chickpea Chickpea
28 Pea Pea

Check out similar food or compare with current

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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 116
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
7%
TotalCarbohydrate 20g
32%
Dietary Fiber 8g
Total Sugars 2g
Includes 1g Added Sugars
Protein 9g
Vitamin D 0mcg 0%

Calcium 19mg 2%

Iron 3mg 17%

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
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 19 mg of 1,000 mg 2%
Iron: 3.33 mg of 18 mg 19%
Magnesium: 36 mg of 400 mg 9%
Phosphorus: 180 mg of 1,000 mg 18%
Potassium: 369 mg of 3,500 mg 11%
Sodium: 2 mg of 2,400 mg 0%
Zinc: 1.27 mg of 15 mg 8%
Copper: 0.251 mg of 2 mg 13%
Manganese: 0.494 mg of 2 mg 25%
Selenium: 2.8 µg of 70 µg 4%
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 mg
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 20 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 1.5 mg of 60 mg 3%
Vitamin B1: 0.169 mg of 2 mg 11%
Vitamin B2: 0.073 mg of 2 mg 4%
Vitamin B3: 1.06 mg of 20 mg 5%
Vitamin B5: 0.638 mg of 10 mg 6%
Vitamin B6: 0.178 mg of 2 mg 9%
Folate, total: 181 µg of 400 µg 45%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 1.7 µg of 80 µg 2%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Folate, total
181 µg
TOP 19%
Vitamin B1
0.169 µg
TOP 37%
Vitamin C
1.5 µg
TOP 38%
Vitamin B5
0.638 µg
TOP 50%
Vitamin B6
0.178 µg
TOP 51%
Vitamin A
8 µg
TOP 66%
Vitamin K
1.7 µg
TOP 67%
Vitamin B3
1.06 µg
TOP 68%
Vitamin B2
0.073 µg
TOP 74%
Vitamin E
0.11 µg
TOP 85%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

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

All nutrients for Lentil per 100g

Nutrient DV% In TOP % of foods Value
Protein 21% 47% 9.02g
Fats 1% 83% 0.38g
Carbs 7% 35% 20.13g
Calories 4% 69% 116kcal
Sugars 2% 61% 1.8g
Fiber 21% 13% 7.9g
Calcium 2% 55% 19mg
Iron 19% 18% 3.33mg
Magnesium 9% 28% 36mg
Phosphorus 26% 44% 180mg
Potassium 8% 22% 369mg
Sodium 0% 96% 2mg
Zinc 12% 49% 1.27mg
Copper 0% 27% 0.25mg
Vitamin A 0% 66% 8IU
Vitamin E 1% 85% 0.11mg
Vitamin D 0% 100% 0µg
Vitamin C 2% 38% 1.5mg
Vitamin B1 11% 37% 0.17mg
Vitamin B2 4% 74% 0.07mg
Vitamin B3 5% 68% 1.06mg
Vitamin B5 6% 50% 0.64mg
Vitamin B6 9% 51% 0.18mg
Folate, total 36200% 19% 181µg
Vitamin B12 0% 100% 0µg
Vitamin K 2% 67% 1.7µg
Folic acid (B9) 0% 100% 0µg
Tryptophan 0% 81% 0.08mg
Threonine 0% 77% 0.32mg
Isoleucine 0% 77% 0.39mg
Leucine 0% 79% 0.65mg
Lysine 0% 74% 0.63mg
Methionine 0% 85% 0.08mg
Phenylalanine 0% 77% 0.45mg
Valine 0% 77% 0.45mg
Histidine 0% 76% 0.25mg
Cholesterol 0% 100% 0mg
Trans Fat 0% 100% 0g
Saturated Fat 0% 85% 0.05g
Monounsaturated Fat 0% 83% 0.06g
Polyunsaturated fat 0% 80% 0.18g

The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.