Nutrients in 300 calories of Lentils

Raw Lentils (Lens culinaris).

Weight per 300 Calories

Lentils

85.2g

Raw Lentils has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

27%

70%

300 kcal ▼

Macro Nutrients

Lentils

Energy300 kcal

10.3%

Raw Lentils have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.9 g

0.93%

Raw Lentils have 0.90340909090909 g of Fat per 300 calories, which is 0.93% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.41%

Raw Lentils have 0.13125 g of Saturated Fat per 300 calories, which is 0.41% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.095 g

5.97%

Raw Lentils have 0.095454545454545 g of Omega 3 per 300 calories, which is 5.97% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.35 g

2.08%

Raw Lentils have 0.35284090909091 g of Omega 6 per 300 calories, which is 2.08% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Lentils have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate54 g

41.5%

Raw Lentils have 53.991477272727 g of Carbohydrate per 300 calories, which is 41.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.73 g

2.4%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Lentils have 1.7301136363636 g of Sugars per 300 calories, which is 2.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.23 g

0.32%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Lentils have 0.23011363636364 g of Fructose per 300 calories, which is 0.32% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0 g

Raw Lentils have 0 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.25 g

Raw Lentils have 1.2528409090909 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber9.1 g

24%

Raw Lentils have 9.1193181818182 g of Fiber per 300 calories, which is 24% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein21 g

37.5%

Raw Lentils have 20.991477272727 g of Protein per 300 calories, which is 37.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lentils

Vitamin A1.7 μg

0.19%

RAE, retinol activity equivalents

Raw Lentils have 1.7045454545455 μg of Vitamin A per 300 calories, which is 0.19% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.74 mg

62%

Thiamine

Raw Lentils have 0.74403409090909 mg of Vitamin B1 per 300 calories, which is 62% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

14%

Riboflavin

Raw Lentils have 0.17982954545455 mg of Vitamin B2 per 300 calories, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.22 mg

14%

Niacin, nicotinic acid, niacinamide

Raw Lentils have 2.2201704545455 mg of Vitamin B3 per 300 calories, which is 14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.82 mg

36.5%

Pantothenic acid

Raw Lentils have 1.8238636363636 mg of Vitamin B5 per 300 calories, which is 36.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.46 mg

35.4%

Pyridoxine

Raw Lentils have 0.46022727272727 mg of Vitamin B6 per 300 calories, which is 35.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9408 μg

102%

Folates and Folic Acid

Raw Lentils have 408.23863636364 μg of Vitamin B9 per 300 calories, which is 102% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Lentils have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C3.84 mg

4.26%

Ascorbic acid

Raw Lentils have 3.8352272727273 mg of Vitamin C per 300 calories, which is 4.26% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Lentils have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.42 mg

2.8%

Tocopherols and Tocotrienols

Raw Lentils have 0.41761363636364 mg of Vitamin E per 300 calories, which is 2.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.26 μg

3.55%

Phytomenadione or phylloquinone

Raw Lentils have 4.2613636363636 μg of Vitamin K per 300 calories, which is 3.55% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Lentils

Calcium30 mg

Raw Lentils have 29.829545454545 mg of Calcium per 300 calories, which is 3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.64 mg

71.4%

Raw Lentils have 0.64261363636364 mg of Copper per 300 calories, which is 71.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron5.55 mg

69.4%

Raw Lentils have 5.5482954545455 mg of Iron per 300 calories, which is 69.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium40 mg

9.54%

Raw Lentils have 40.056818181818 mg of Magnesium per 300 calories, which is 9.54% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.2 mg

51.6%

Raw Lentils have 1.1872159090909 mg of Manganese per 300 calories, which is 51.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus239 mg

34.2%

Raw Lentils have 239.48863636364 mg of Phosphorus per 300 calories, which is 34.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium577 mg

17%

Raw Lentils have 576.98863636364 mg of Potassium per 300 calories, which is 17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.085 μg

0.15%

Raw Lentils have 0.085227272727273 μg of Selenium per 300 calories, which is 0.15% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.1 mg

0.34%

Raw Lentils have 5.1136363636364 mg of Sodium per 300 calories, which is 0.34% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.8 mg

25.3%

Raw Lentils have 2.7869318181818 mg of Zinc per 300 calories, which is 25.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water7.04 g

0.19%

Raw Lentils have 7.0397727272727 g of Water per 300 calories, which is 0.19% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Lentils:

300 calories of Lentils has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B2 and Vitamin B3.
This legume has some Vitamin C, Vitamin E and Vitamin K.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Lentils:

300 calories of Lentils is an excellent source of Copper, Iron, Manganese, Phosphorus and Zinc.
It has a good amount of Magnesium and Potassium.
It also has some Calcium.
It has no Selenium and Sodium.

Macronutrients in 300 calories of Raw Lentils:

300 calories of Lentils is an excellent source of Carbohydrate, Fiber and Protein.
It has some Omega 3.
While 300 calories of product has trace amounts of Fat, Omega 6 and Sugars, it has no Saturated Fat, Fructose, Glucose and Sucrose.

Compare Raw Lentils with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Lentils

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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