Nutrients in 7 ounces of Boiled Lentils

Lentils, mature seeds, cooked, boiled, without salt.

Macros Ratio

Protein Fat Carbs

30%

67%

7 oz ▼

Macro Nutrients

Boiled Lentils

Energy230 kcal

7.94%

Boiled Lentils have 230.19794 kcal of Energy per 7 ounces, which is 7.94% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.75 g

0.78%

Boiled Lentils have 0.7540967 g of Fat per 7 ounces, which is 0.78% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.33%

Boiled Lentils have 0.105176645 g of Saturated Fat per 7 ounces, which is 0.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.073 g

4.6%

Boiled Lentils have 0.073425205 g of Omega 3 per 7 ounces, which is 4.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.27 g

1.6%

Boiled Lentils have 0.271871705 g of Omega 6 per 7 ounces, which is 1.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Lentils have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate40 g

30.7%

Boiled Lentils have 39.94728045 g of Carbohydrate per 7 ounces, which is 30.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.57 g

4.93%

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

Boiled Lentils have 3.572037 g of Sugars per 7 ounces, which is 4.93% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber15.7 g

41.3%

Boiled Lentils have 15.6772735 g of Fiber per 7 ounces, which is 41.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18 g

32%

Boiled Lentils have 17.8998743 g of Protein per 7 ounces, which is 32% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Lentils

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Lentils have 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.34 mg

28%

Thiamine

Boiled Lentils have 0.335374585 mg of Vitamin B1 per 7 ounces, which is 28% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.14 mg

11%

Riboflavin

Boiled Lentils have 0.144865945 mg of Vitamin B2 per 7 ounces, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.1 mg

13%

Niacin, nicotinic acid, niacinamide

Boiled Lentils have 2.1035329 mg of Vitamin B3 per 7 ounces, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.27 mg

25.3%

Pantothenic acid

Boiled Lentils have 1.26608867 mg of Vitamin B5 per 7 ounces, which is 25.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.35 mg

27%

Pyridoxine

Boiled Lentils have 0.35323477 mg of Vitamin B6 per 7 ounces, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9359 μg

89.8%

Folates and Folic Acid

Boiled Lentils have 359.188165 μg of Vitamin B9 per 7 ounces, which is 89.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Lentils have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.98 mg

3.3%

Ascorbic acid

Boiled Lentils have 2.9766975 mg of Vitamin C per 7 ounces, which is 3.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Lentils have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.22 mg

1.46%

Tocopherols and Tocotrienols

Boiled Lentils have 0.21829115 mg of Vitamin E per 7 ounces, which is 1.46% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.37 μg

2.8%

Phytomenadione or phylloquinone

Boiled Lentils have 3.3735905 μg of Vitamin K per 7 ounces, which is 2.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Lentils

Calcium37.7 mg

3.77%

Boiled Lentils have 37.704835 mg of Calcium per 7 ounces, which is 3.77% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.5 mg

55.3%

Boiled Lentils have 0.498100715 mg of Copper per 7 ounces, which is 55.3% 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

Iron6.6 mg

82.6%

Boiled Lentils have 6.60826845 mg of Iron per 7 ounces, which is 82.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium71.4 mg

17%

Boiled Lentils have 71.44074 mg of Magnesium per 7 ounces, which is 17% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.98 mg

42.6%

Boiled Lentils have 0.98032571 mg of Manganese per 7 ounces, which is 42.6% 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

Phosphorus357 mg

51%

Boiled Lentils have 357.2037 mg of Phosphorus per 7 ounces, which is 51% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium732 mg

21.5%

Boiled Lentils have 732.267585 mg of Potassium per 7 ounces, which is 21.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.56 μg

10%

Boiled Lentils have 5.556502 μg of Selenium per 7 ounces, which is 10% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Boiled Lentils have 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.52 mg

23%

Boiled Lentils have 2.52027055 mg of Zinc per 7 ounces, which is 23% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water138 g

3.74%

Boiled Lentils have 138.1981426 g of Water per 7 ounces, which is 3.74% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Boiled Lentils:

7 ounces of Boiled 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 and Vitamin K.
While 7 ounces of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Boiled Lentils:

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

Macronutrients in 7 ounces of Boiled Lentils:

7 ounces of Boiled Lentils is an excellent source of Carbohydrate, Fiber and Protein.
It has some Omega 3 and Sugars.
While 7 ounces of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Boiled Lentils with:

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

Food Info

Nutrients in 7 ounces of Boiled Lentils

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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