Food Nutrient Profile - Boiled Lentils

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Nutrients in 100 grams of Boiled Lentils

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

Macros Ratio

Protein Fat Carbs
30%
3%
67%
100 g ▼

Macro Nutrients

Boiled Lentils
Energy116 kcal
4%
Boiled Lentils provide 116kcal of Energy per 100 grams, meeting 4% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.38 g
0.39%
Boiled Lentils provide 0.38g of Fat per 100 grams, meeting 0.39% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.053 g
0.17%
Boiled Lentils provide 0.053g of Saturated Fat per 100 grams, meeting 0.17% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.037 g
2.3%
Boiled Lentils provide 0.037g of Omega 3 per 100 grams, meeting 2.3% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.14 g
0.81%
Boiled Lentils provide 0.14g of Omega 6 per 100 grams, meeting 0.81% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Boiled Lentils provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate20 g
15.5%
Boiled Lentils provide 20g of Carbohydrate per 100 grams, meeting 15.5% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars1.8 g
2.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled Lentils provide 1.8g of Sugars per 100 grams, meeting 2.5% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber7.9 g
20.8%
Boiled Lentils provide 7.9g of Fiber per 100 grams, meeting 20.8% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein9 g
16%
Boiled Lentils provide 9g of Protein per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Boiled Lentils
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Boiled Lentils provide 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.17 mg
14%
Thiamine
Boiled Lentils provide 0.17mg of Vitamin B1 per 100 grams, meeting 14% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.073 mg
5.6%
Riboflavin
Boiled Lentils provide 0.073mg of Vitamin B2 per 100 grams, meeting 5.6% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B31.06 mg
6.63%
Niacin, nicotinic acid, niacinamide
Boiled Lentils provide 1.06mg of Vitamin B3 per 100 grams, meeting 6.63% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.64 mg
12.8%
Pantothenic acid
Boiled Lentils provide 0.64mg of Vitamin B5 per 100 grams, meeting 12.8% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.18 mg
13.7%
Pyridoxine
Boiled Lentils provide 0.18mg of Vitamin B6 per 100 grams, meeting 13.7% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9181 μg
45.3%
Folates and Folic Acid
Boiled Lentils provide 181μg of Vitamin B9 per 100 grams, meeting 45.3% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled Lentils provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C1.5 mg
1.67%
Ascorbic acid
Boiled Lentils provide 1.5mg of Vitamin C per 100 grams, meeting 1.67% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled Lentils provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.11 mg
0.73%
Tocopherols and Tocotrienols
Boiled Lentils provide 0.11mg of Vitamin E per 100 grams, meeting 0.73% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K1.7 μg
1.4%
Phytomenadione or phylloquinone
Boiled Lentils provide 1.7μg of Vitamin K per 100 grams, meeting 1.4% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Boiled Lentils
Calcium19 mg
1.9%
Boiled Lentils provide 19mg of Calcium per 100 grams, meeting 1.9% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.25 mg
28%
Boiled Lentils provide 0.25mg of Copper per 100 grams, meeting 28% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.33 mg
41.6%
Boiled Lentils provide 3.33mg of Iron per 100 grams, meeting 41.6% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium36 mg
8.57%
Boiled Lentils provide 36mg of Magnesium per 100 grams, meeting 8.57% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.49 mg
21.5%
Boiled Lentils provide 0.49mg of Manganese per 100 grams, meeting 21.5% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus180 mg
25.7%
Boiled Lentils provide 180mg of Phosphorus per 100 grams, meeting 25.7% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium369 mg
11%
Boiled Lentils provide 369mg of Potassium per 100 grams, meeting 11% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium2.8 μg
5.1%
Boiled Lentils provide 2.8μg of Selenium per 100 grams, meeting 5.1% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium2 mg
0.13%
Boiled Lentils provide 2mg of Sodium per 100 grams, meeting 0.13% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc1.27 mg
11.5%
Boiled Lentils provide 1.27mg of Zinc per 100 grams, meeting 11.5% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water69.6 g
1.9%
Boiled Lentils provide 69.6g of Water per 100 grams, meeting 1.9% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Boiled Lentils: A Detailed Analysis for 100g Serving Size

Discover the nutritional value of boiled lentils with detailed macro and micronutrient data for every 100g serving. Learn about the health benefits and essential nutrients found in this popular legume.

Vitamins in 100 Grams of Boiled Lentils

Boiled lentils are a nutritional powerhouse, especially when it comes to vitamins. Here's a detailed look at what you get in just 100 grams:

Minerals in 100 Grams of Boiled Lentils

Lentils are not just about vitamins; they are also packed with essential minerals:

Macronutrients in 100 Grams of Boiled Lentils

When it comes to macronutrients, lentils shine brightly:

In summary, boiled lentils are a nutrient-dense food that offers a wide array of vitamins, minerals, and macronutrients. Incorporating them into your diet can provide numerous health benefits, from improved digestion to better heart health. So, why not add a serving of lentils to your next meal? Your body will thank you!

Frequently Asked Questions about Boiled Lentils

What are the health benefits of Boiled Lentils?

Boiled lentils are a great source of plant-based protein, fiber, vitamins, and minerals. They can help improve digestion, support heart health, regulate blood sugar levels, and promote satiety. Lentils are also rich in antioxidants and can contribute to a balanced vegan diet.

Are there any potential risks or side effects of consuming Boiled Lentils?

Boiled lentils are a nutritious plant-based food that is generally safe to consume. However, some people may experience digestive issues such as bloating or gas due to the high fiber content of lentils. It is important to drink plenty of water and gradually increase your intake to help prevent these side effects. Additionally, lentils contain antinutrients like phytates, which can reduce the absorption of certain minerals. To mitigate this, soaking or sprouting lentils before cooking can help reduce antinutrients and improve mineral absorption.

Can I lose weight by eating more Boiled Lentils?

Yes, incorporating boiled lentils into your diet can help with weight loss as they are low in calories and high in fiber and protein, which can help you feel full and satisfied. However, weight loss also depends on overall calorie intake and other factors in your diet and lifestyle. It's important to maintain a balanced diet and incorporate a variety of nutrient-dense foods for optimal health and weight management.

Can I gain more muscles by eating more Boiled Lentils if I train consistently?

Yes, lentils are a good source of plant-based protein which is essential for muscle growth. However, it's important to ensure you are consuming a well-rounded diet that includes a variety of plant-based protein sources, whole grains, fruits, vegetables, and healthy fats to support muscle growth and overall health. Consistent training, along with adequate protein intake, is key for building muscle mass.

Can I eat Boiled Lentils if I have diabetes?

Yes, boiled lentils can be a healthy choice for individuals with diabetes. Lentils are a good source of fiber and protein, which can help stabilize blood sugar levels. They also have a low glycemic index, meaning they have a smaller impact on blood sugar compared to other carbohydrate-rich foods. Just be mindful of portion sizes and consider pairing lentils with non-starchy vegetables for a balanced meal.

Can I consume Boiled Lentils if I am on a Keto diet?

Yes, you can consume boiled lentils on a keto diet in moderation. Lentils are relatively high in carbohydrates, so it's important to be mindful of portion sizes to stay within your daily carb limit. However, lentils are also a good source of plant-based protein and fiber, which can be beneficial for overall health.

Can I eat Boiled Lentils if I am on a low fat diet?

Yes, boiled lentils can be a good option for a low-fat diet. Lentils are a great source of plant-based protein, fiber, and various vitamins and minerals. They are naturally low in fat and can be a healthy addition to a balanced diet. Just be mindful of portion sizes and avoid adding high-fat toppings or cooking methods that may increase the fat content.

What is the environmental impact of producing Boiled Lentils?

Producing boiled lentils has a relatively low environmental impact compared to animal products. Lentils require less water, land, and resources to grow, and they have a lower carbon footprint. Including lentils in your diet can help reduce greenhouse gas emissions and support sustainable food production.




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