Nutrients in 500 calories of Lentils

Raw Lentils (Lens culinaris).

Weight per 500 Calories

Lentils

142g

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

Macros Ratio

Protein Fat Carbs

27%

70%

500 kcal ▼

Macro Nutrients

Lentils

Energy500 kcal

17.2%

Raw Lentils have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.5 g

1.55%

Raw Lentils have 1.5056818181818 g of Fat per 500 calories, which is 1.55% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.22 g

0.68%

Raw Lentils have 0.21875 g of Saturated Fat per 500 calories, which is 0.68% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.16 g

9.94%

Raw Lentils have 0.15909090909091 g of Omega 3 per 500 calories, which is 9.94% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.59 g

3.46%

Raw Lentils have 0.58806818181818 g of Omega 6 per 500 calories, which is 3.46% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Lentils have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate90 g

69.2%

Raw Lentils have 89.985795454545 g of Carbohydrate per 500 calories, which is 69.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.9 g

3.98%

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

Raw Lentils have 2.8835227272727 g of Sugars per 500 calories, which is 3.98% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.38 g

0.53%

≤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 0.38352272727273 g of Fructose per 500 calories, which is 0.53% 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 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.1 g

Raw Lentils have 2.0880681818182 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber15 g

40%

Raw Lentils have 15.198863636364 g of Fiber per 500 calories, which is 40% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein35 g

62.5%

Raw Lentils have 34.985795454545 g of Protein per 500 calories, which is 62.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lentils

Vitamin A2.84 μg

0.32%

RAE, retinol activity equivalents

Raw Lentils have 2.8409090909091 μg of Vitamin A per 500 calories, which is 0.32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.24 mg

103%

Thiamine

Raw Lentils have 1.2400568181818 mg of Vitamin B1 per 500 calories, which is 103% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

23%

Riboflavin

Raw Lentils have 0.29971590909091 mg of Vitamin B2 per 500 calories, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.7 mg

23%

Niacin, nicotinic acid, niacinamide

Raw Lentils have 3.7002840909091 mg of Vitamin B3 per 500 calories, which is 23% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.04 mg

60.8%

Pantothenic acid

Raw Lentils have 3.0397727272727 mg of Vitamin B5 per 500 calories, which is 60.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.77 mg

59%

Pyridoxine

Raw Lentils have 0.76704545454545 mg of Vitamin B6 per 500 calories, which is 59% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9680 μg

170%

Folates and Folic Acid

Raw Lentils have 680.39772727273 μg of Vitamin B9 per 500 calories, which is 170% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C6.4 mg

7.1%

Ascorbic acid

Raw Lentils have 6.3920454545455 mg of Vitamin C per 500 calories, which is 7.1% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.7 mg

4.64%

Tocopherols and Tocotrienols

Raw Lentils have 0.69602272727273 mg of Vitamin E per 500 calories, which is 4.64% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.1 μg

5.9%

Phytomenadione or phylloquinone

Raw Lentils have 7.1022727272727 μg of Vitamin K per 500 calories, which is 5.9% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Lentils

Calcium49.7 mg

4.97%

Raw Lentils have 49.715909090909 mg of Calcium per 500 calories, which is 4.97% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.07 mg

119%

Raw Lentils have 1.0710227272727 mg of Copper per 500 calories, which is 119% 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

Iron9.25 mg

116%

Raw Lentils have 9.2471590909091 mg of Iron per 500 calories, which is 116% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium66.8 mg

16%

Raw Lentils have 66.761363636364 mg of Magnesium per 500 calories, which is 16% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.98 mg

86%

Raw Lentils have 1.9786931818182 mg of Manganese per 500 calories, which is 86% 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

Phosphorus399 mg

57%

Raw Lentils have 399.14772727273 mg of Phosphorus per 500 calories, which is 57% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium962 mg

28.3%

Raw Lentils have 961.64772727273 mg of Potassium per 500 calories, which is 28.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.14 μg

0.26%

Raw Lentils have 0.14204545454545 μg of Selenium per 500 calories, which is 0.26% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium8.52 mg

0.57%

Raw Lentils have 8.5227272727273 mg of Sodium per 500 calories, which is 0.57% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.64 mg

42.2%

Raw Lentils have 4.6448863636364 mg of Zinc per 500 calories, which is 42.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water11.7 g

0.32%

Raw Lentils have 11.732954545455 g of Water per 500 calories, which is 0.32% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Lentils:

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

Minerals in 500 calories of Raw Lentils:

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

Macronutrients in 500 calories of Raw Lentils:

500 calories of Lentils is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3.
It also has some Omega 6 and Sugars.
While 500 calories of product has trace amounts of Fat, 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 500 calories of Lentils

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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