Nutrients in 7 ounces of Lentils

Raw Lentils (Lens culinaris).

Macros Ratio

Protein Fat Carbs

27%

70%

7 oz ▼

Macro Nutrients

Lentils

Energy699 kcal

24%

Raw Lentils have 698.53168 kcal of Energy per 7 ounces, which is 24% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.1 g

2.17%

Raw Lentils have 2.1035329 g of Fat per 7 ounces, which is 2.17% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.31 g

0.96%

Raw Lentils have 0.30560761 g of Saturated Fat per 7 ounces, which is 0.96% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.22 g

14%

Raw Lentils have 0.22226008 g of Omega 3 per 7 ounces, which is 14% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.82 g

4.83%

Raw Lentils have 0.82156851 g of Omega 6 per 7 ounces, which is 4.83% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate126 g

97%

Raw Lentils have 125.71585775 g of Carbohydrate per 7 ounces, which is 97% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.03 g

5.56%

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

Raw Lentils have 4.02846395 g of Sugars per 7 ounces, which is 5.56% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.54 g

0.74%

≤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 0.53580555 g of Fructose per 7 ounces, which is 0.74% 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 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.9 g

Raw Lentils have 2.91716355 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber21.2 g

56%

Raw Lentils have 21.2337755 g of Fiber per 7 ounces, which is 56% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein49 g

87.3%

Raw Lentils have 48.87737295 g of Protein per 7 ounces, which is 87.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lentils

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Raw Lentils have 3.96893 μg of Vitamin A per 7 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.73 mg

144%

Thiamine

Raw Lentils have 1.732437945 mg of Vitamin B1 per 7 ounces, which is 144% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.42 mg

32.2%

Riboflavin

Raw Lentils have 0.418722115 mg of Vitamin B2 per 7 ounces, which is 32.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.17 mg

32.3%

Niacin, nicotinic acid, niacinamide

Raw Lentils have 5.169531325 mg of Vitamin B3 per 7 ounces, which is 32.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.25 mg

85%

Pantothenic acid

Raw Lentils have 4.2467551 mg of Vitamin B5 per 7 ounces, which is 85% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.07 mg

82.4%

Pyridoxine

Raw Lentils have 1.0716111 mg of Vitamin B6 per 7 ounces, which is 82.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9951 μg

238%

Folates and Folic Acid

Raw Lentils have 950.558735 μg of Vitamin B9 per 7 ounces, which is 238% 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 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 C8.93 mg

9.92%

Ascorbic acid

Raw Lentils have 8.9300925 mg of Vitamin C per 7 ounces, which is 9.92% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.97 mg

6.5%

Tocopherols and Tocotrienols

Raw Lentils have 0.97238785 mg of Vitamin E per 7 ounces, which is 6.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9.92 μg

8.27%

Phytomenadione or phylloquinone

Raw Lentils have 9.922325 μg of Vitamin K per 7 ounces, which is 8.27% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Lentils

Calcium69.5 mg

6.95%

Raw Lentils have 69.456275 mg of Calcium per 7 ounces, which is 6.95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.5 mg

166%

Raw Lentils have 1.49628661 mg of Copper per 7 ounces, which is 166% 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

Iron13 mg

161%

Raw Lentils have 12.91886715 mg of Iron per 7 ounces, which is 161% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium93 mg

22.2%

Raw Lentils have 93.269855 mg of Magnesium per 7 ounces, which is 22.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.76 mg

120%

Raw Lentils have 2.764359745 mg of Manganese per 7 ounces, which is 120% 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

Phosphorus558 mg

79.7%

Raw Lentils have 557.634665 mg of Phosphorus per 7 ounces, which is 79.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1343 mg

39.5%

Raw Lentils have 1343.482805 mg of Potassium per 7 ounces, which is 39.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.2 μg

0.36%

Raw Lentils have 0.1984465 μg of Selenium per 7 ounces, which is 0.36% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12 mg

0.79%

Raw Lentils have 11.90679 mg of Sodium per 7 ounces, which is 0.79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.5 mg

59%

Raw Lentils have 6.48920055 mg of Zinc per 7 ounces, which is 59% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water16.4 g

0.44%

Raw Lentils have 16.3916809 g of Water per 7 ounces, which is 0.44% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Lentils:

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

Minerals in 7 ounces of Raw Lentils:

7 ounces of Lentils has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Magnesium, Phosphorus, Potassium and Zinc.
It also has some Calcium.
While 7 ounces of product has trace amounts of Sodium, it has no Selenium.

Macronutrients in 7 ounces of Raw Lentils:

7 ounces of Lentils has outstanding amounts of Carbohydrate and Protein.
It is an excellent source of Fiber.
It also has a good amount of Omega 3.
This legume has some Omega 6 and Sugars.
While 7 ounces of product has trace amounts of Fat, Saturated Fat and Fructose, it has no Glucose and Sucrose.

Compare Raw Lentils with:

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Food Info

Nutrients in 7 ounces of Lentils

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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