Lentils (raw) nutrition facts
Lens culinaris
100 grams of lentils, raw contain 352 calories, 25 g of protein, 63 g of carbohydrates and 1.1 g of fat. It is an excellent source of folate (120% DV), copper (84% DV), thiamin (B1) (73% DV) and manganese (60% DV). Most of its calories (70%) come from carbs. It is high in fiber.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Folate120%
- Copper84%
- Thiamin (B1)73%
- Manganese60%
- Protein49%
- Pantothenic acid (B5)43%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 2 µg | 0% |
| Vitamin C | 4.5 mg | 5% |
| Vitamin E | 0.49 mg | 3% |
| Vitamin K | 5 µg | 4% |
| Thiamin (B1) | 0.87 mg | 73% |
| Riboflavin (B2) | 0.21 mg | 16% |
| Niacin (B3) | 2.6 mg | 16% |
| Pantothenic acid (B5) | 2.14 mg | 43% |
| Vitamin B6 | 0.54 mg | 32% |
| Folate | 479 µg | 120% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 96.4 mg | 18% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 35 mg | 3% |
| Iron | 6.51 mg | 36% |
| Potassium | 677 mg | 14% |
| Magnesium | 47 mg | 11% |
| Phosphorus | 281 mg | 22% |
| Zinc | 3.27 mg | 30% |
| Copper | 0.75 mg | 84% |
| Manganese | 1.39 mg | 60% |
| Selenium | 0.1 µg | 0% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.19 g | - |
| Polyunsaturated fat | 0.53 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 8.26 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other legumes and legume products
| Per 100 g | Lentils (raw) | Category average | Difference |
|---|---|---|---|
| Calories | 352 | 202 | +74% |
| Protein | 24.6 g | 13.8 g | +79% |
| Total carbohydrate | 63.4 g | 21.8 g | +190% |
| Total fat | 1.06 g | 7.65 g | -86% |
| Dietary fiber | 10.7 g | 6.56 g | +63% |
| Total sugars | 2.03 g | 4.05 g | -50% |
| Sodium | 6 mg | 271 mg | -98% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 172420. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.