Lentil nutrition: calories, carbs, GI, protein, fiber, fats
Lentils, mature seeds, cooked, boiled, without salt
Top nutrition facts for Lentil
| Calories ⓘ Calories for selected serving | 230 kcal |
|
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 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 24 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 | 26 mg |
Lentil calories (kcal)
| Calories for different serving sizes of lentil | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 116 | |
| Calories in 1 tbsp | 14 | 12.3 g |
| Calories in 1 cup | 230 | 198 g |
| Calories for different varieties of lentil | Calories | Weight |
|---|---|---|
| Lentils, mature seeds, cooked, boiled, without salt (this food) | 116 | 100 g |
| Lentils, mature seeds, cooked, boiled, with salt | 114 | 100 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:
0µg of 900µg
0%
Vitamin E:
0.65mg of 15mg
4.4%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
8.9mg of 90mg
9.9%
Vitamin B1:
1mg of 1mg
84%
Vitamin B2:
0.43mg of 1mg
33%
Vitamin B3:
6.3mg of 16mg
39%
Vitamin B5:
3.8mg of 5mg
76%
Vitamin B6:
1.1mg of 1mg
81%
Folate:
1075µg of 400µg
269%
Vitamin B12:
0µg of 2µg
0%
Choline:
194mg of 550mg
35%
Vitamin K:
10µg of 120µg
8.4%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 36%
17.9 g of 50 g
17.9 g (36% of DV )
Fats:
Daily Value: 1%
0.8 g of 65 g
0.8 g (1% of DV )
Carbs:
Daily Value: 13%
39.9 g of 300 g
39.9 g (13% of DV )
Water:
Daily Value: 7%
137.9 g of 2,000 g
137.9 g (7% of DV )
Other:
1.6 g
1.6 g
Protein quality breakdown
Tryptophan:
481mg of 280mg
172%
Threonine:
1919mg of 1,050mg
183%
Isoleucine:
2317mg of 1,400mg
165%
Leucine:
3885mg of 2,730mg
142%
Lysine:
3742mg of 2,100mg
178%
Methionine:
457mg of 1,050mg
44%
Phenylalanine:
2643mg of 1,750mg
151%
Valine:
2661mg of 1,820mg
146%
Histidine:
1509mg of 700mg
216%
Fat type information
Saturated fat:
0.1 g
Monounsaturated fat:
0.13 g
Polyunsaturated fat:
0.35 g
Fiber content ratio for Lentil
Sugar:
3.6 g
Fiber:
16 g
Other:
21 g
All nutrients for Lentil per selected serving size (1 cup - 198g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 0µg | 0% | 100% | |
| Calories | 230kcal | 11% | 69% |
2.5 times more than Orange
|
| Protein | 18g | 43% | 47% |
3.2 times more than Broccoli
|
| Fats | 0.75g | 1% | 83% |
87.7 times less than Cheese
|
| Vitamin C | 3mg | 3% | 38% |
35.3 times less than Lemon
|
| Net carbs | 24g | N/A | 42% |
4.4 times less than Chocolate
|
| Carbs | 40g | 13% | 35% |
1.4 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 71mg | 17% | 28% |
3.9 times less than Almonds
|
| Calcium | 38mg | 4% | 55% |
6.6 times less than Milk
|
| Potassium | 731mg | 21% | 22% |
2.5 times more than Cucumber
|
| Iron | 6.6mg | 82% | 18% |
1.3 times more than Beef broiled
|
| Sugar | 3.6g | N/A | 61% |
5 times less than Coca-Cola
|
| Fiber | 16g | 63% | 13% |
3.3 times more than Orange
|
| Copper | 0.5mg | 55% | 27% |
1.8 times more than Shiitake
|
| Zinc | 2.5mg | 23% | 49% |
5 times less than Beef broiled
|
| Phosphorus | 356mg | 51% | 44% |
Equal to Chicken meat
|
| Sodium | 4mg | 0% | 96% |
245 times less than White bread
|
| Vitamin E | 0.22mg | 1% | 85% |
13.3 times less than Kiwi
|
| Selenium | 5.5µg | 10% | 73% | |
| Manganese | 0.98mg | 43% | 38% | |
| Vitamin B1 | 0.33mg | 28% | 37% |
1.6 times less than Pea raw
|
| Vitamin B2 | 0.14mg | 11% | 74% |
1.8 times less than Avocado
|
| Vitamin B3 | 2.1mg | 13% | 68% |
9 times less than Turkey meat
|
| Vitamin B5 | 1.3mg | 25% | 50% |
1.8 times less than Sunflower seeds
|
| Vitamin B6 | 0.35mg | 27% | 51% |
1.5 times more than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 3.4µg | 3% | 67% |
59.8 times less than Broccoli
|
| Folate | 358µg | 90% | 19% |
3 times more than Brussels sprouts
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Saturated fat | 0.1g | 1% | 85% |
111.2 times less than Beef broiled
|
| Choline | 65mg | 12% | 69% | |
| Monounsaturated fat | 0.13g | N/A | 83% |
153.1 times less than Avocado
|
| Polyunsaturated fat | 0.35g | N/A | 80% |
269.6 times less than Walnut
|
| Tryptophan | 0.16mg | 0% | 81% |
3.8 times less than Chicken meat
|
| Threonine | 0.64mg | 0% | 77% |
2.2 times less than Beef broiled
|
| Isoleucine | 0.77mg | 0% | 77% |
2.3 times less than Salmon raw
|
| Leucine | 1.3mg | 0% | 79% |
3.7 times less than Tuna Bluefin
|
| Lysine | 1.2mg | 0% | 74% |
1.4 times more than Tofu
|
| Methionine | 0.15mg | 0% | 85% |
1.2 times less than Quinoa
|
| Phenylalanine | 0.88mg | 0% | 77% |
1.5 times less than Egg
|
| Valine | 0.89mg | 0% | 77% |
4.5 times less than Soybean raw
|
| Histidine | 0.5mg | 0% | 76% |
2.9 times less than Turkey meat
|
| Caffeine | 0mg | 0% | 100% | |
| 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 230
% Daily Value*
1.2%
Total Fat
0.75g
0.48%
Saturated Fat 0.1g
0
Trans Fat
0g
0
Cholesterol 0mg
0.17%
Sodium 4mg
13%
Total Carbohydrate
40g
63%
Dietary Fiber
16g
Total Sugars 0g
Includes ? g Added Sugars
Protein
18g
Vitamin D
0mcg
0
Calcium
38mg
3.8%
Iron
6.6mg
82%
Potassium
731mg
21%
*
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.