Nutrients in 100 calories of Lentils

Raw Lentils (Lens culinaris).

Weight per 100 Calories

Lentils

28.4g

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

Macros Ratio

Protein Fat Carbs

27%

70%

100 kcal ▼

Macro Nutrients

Lentils

Energy100 kcal

3.45%

Raw Lentils have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.3 g

0.31%

Raw Lentils have 0.30113636363636 g of Fat per 100 calories, which is 0.31% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.044 g

0.14%

Raw Lentils have 0.04375 g of Saturated Fat per 100 calories, which is 0.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.032 g

Raw Lentils have 0.031818181818182 g of Omega 3 per 100 calories, which is 2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.69%

Raw Lentils have 0.11761363636364 g of Omega 6 per 100 calories, which is 0.69% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Lentils have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate18 g

14%

Raw Lentils have 17.997159090909 g of Carbohydrate per 100 calories, which is 14% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.58 g

0.8%

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

Raw Lentils have 0.57670454545455 g of Sugars per 100 calories, which is 0.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.077 g

0.11%

≤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 0.076704545454545 g of Fructose per 100 calories, which is 0.11% 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 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.42 g

Raw Lentils have 0.41761363636364 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.04 g

Raw Lentils have 3.0397727272727 g of Fiber per 100 calories, which is 8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7 g

12.5%

Raw Lentils have 6.9971590909091 g of Protein per 100 calories, which is 12.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lentils

Vitamin A0.57 μg

0.063%

RAE, retinol activity equivalents

Raw Lentils have 0.56818181818182 μg of Vitamin A per 100 calories, which is 0.063% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg

20.7%

Thiamine

Raw Lentils have 0.24801136363636 mg of Vitamin B1 per 100 calories, which is 20.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.06 mg

4.6%

Riboflavin

Raw Lentils have 0.059943181818182 mg of Vitamin B2 per 100 calories, which is 4.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.74 mg

4.63%

Niacin, nicotinic acid, niacinamide

Raw Lentils have 0.74005681818182 mg of Vitamin B3 per 100 calories, which is 4.63% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.61 mg

12%

Pantothenic acid

Raw Lentils have 0.60795454545455 mg of Vitamin B5 per 100 calories, which is 12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.15 mg

12%

Pyridoxine

Raw Lentils have 0.15340909090909 mg of Vitamin B6 per 100 calories, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9136 μg

34%

Folates and Folic Acid

Raw Lentils have 136.07954545455 μg of Vitamin B9 per 100 calories, which is 34% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.28 mg

1.42%

Ascorbic acid

Raw Lentils have 1.2784090909091 mg of Vitamin C per 100 calories, which is 1.42% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.14 mg

0.93%

Tocopherols and Tocotrienols

Raw Lentils have 0.13920454545455 mg of Vitamin E per 100 calories, which is 0.93% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.42 μg

1.2%

Phytomenadione or phylloquinone

Raw Lentils have 1.4204545454545 μg of Vitamin K per 100 calories, which is 1.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Lentils

Calcium9.94 mg

0.99%

Raw Lentils have 9.9431818181818 mg of Calcium per 100 calories, which is 0.99% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.21 mg

24%

Raw Lentils have 0.21420454545455 mg of Copper per 100 calories, which is 24% 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

Iron1.85 mg

23%

Raw Lentils have 1.8494318181818 mg of Iron per 100 calories, which is 23% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium13.4 mg

3.18%

Raw Lentils have 13.352272727273 mg of Magnesium per 100 calories, which is 3.18% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.4 mg

17.2%

Raw Lentils have 0.39573863636364 mg of Manganese per 100 calories, which is 17.2% 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

Phosphorus80 mg

11.4%

Raw Lentils have 79.829545454545 mg of Phosphorus per 100 calories, which is 11.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium192 mg

5.66%

Raw Lentils have 192.32954545455 mg of Potassium per 100 calories, which is 5.66% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.028 μg

0.052%

Raw Lentils have 0.028409090909091 μg of Selenium per 100 calories, which is 0.052% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.7 mg

0.11%

Raw Lentils have 1.7045454545455 mg of Sodium per 100 calories, which is 0.11% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.93 mg

8.45%

Raw Lentils have 0.92897727272727 mg of Zinc per 100 calories, which is 8.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2.35 g

0.063%

Raw Lentils have 2.3465909090909 g of Water per 100 calories, which is 0.063% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Lentils:

100 calories of Lentils is an excellent source of Vitamin B1 and Vitamin B9.
It has a good amount of Vitamin B5 and Vitamin B6.
It also has some Vitamin B2 and Vitamin B3.
While 100 calories of product has trace amounts of Vitamin C, Vitamin E and Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 100 calories of Raw Lentils:

100 calories of Lentils is an excellent source of Copper and Iron.
It has a good amount of Manganese, Phosphorus and Zinc.
It also has some Magnesium and Potassium.
While 100 calories of product has trace amounts of Calcium, it has no Selenium and Sodium.

Macronutrients in 100 calories of Raw Lentils:

100 calories of Lentils has a good amount of Carbohydrate, Fiber and Protein.
While 100 calories of product has trace amounts of Omega 3 and Sugars, it has no Fat, Saturated Fat, Omega 6, Fructose, Glucose and Sucrose.

Compare Raw Lentils with:

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

Food Info

Nutrients in 100 calories of Lentils

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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