Nutrients in 100 grams of Boiled Lentils

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

Macros Ratio

Protein Fat Carbs

30%

67%

100 g ▼

Macro Nutrients

Boiled Lentils

Energy116 kcal

Boiled Lentils have 116 kcal of Energy per 100 grams, which is 4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.38 g

0.39%

Boiled Lentils have 0.38 g of Fat per 100 grams, which is 0.39% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.053 g

0.17%

Boiled Lentils have 0.053 g of Saturated Fat per 100 grams, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.037 g

2.3%

Boiled Lentils have 0.037 g of Omega 3 per 100 grams, which is 2.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.14 g

0.81%

Boiled Lentils have 0.137 g of Omega 6 per 100 grams, which is 0.81% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

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

Carbohydrate20 g

15.5%

Boiled Lentils have 20.13 g of Carbohydrate per 100 grams, which is 15.5% of the Recommended Dietary Allowance of 130g per day 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 have 1.8 g of Sugars per 100 grams, which is 2.5% 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

Fiber7.9 g

20.8%

Boiled Lentils have 7.9 g of Fiber per 100 grams, which is 20.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9 g

16%

Boiled Lentils have 9.02 g of Protein per 100 grams, which is 16% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.17 mg

14%

Thiamine

Boiled Lentils have 0.169 mg of Vitamin B1 per 100 grams, which is 14% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.073 mg

5.6%

Riboflavin

Boiled Lentils have 0.073 mg of Vitamin B2 per 100 grams, which is 5.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.06 mg

6.63%

Niacin, nicotinic acid, niacinamide

Boiled Lentils have 1.06 mg of Vitamin B3 per 100 grams, which is 6.63% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.64 mg

12.8%

Pantothenic acid

Boiled Lentils have 0.638 mg of Vitamin B5 per 100 grams, which is 12.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg

13.7%

Pyridoxine

Boiled Lentils have 0.178 mg of Vitamin B6 per 100 grams, which is 13.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9181 μg

45.3%

Folates and Folic Acid

Boiled Lentils have 181 μg of Vitamin B9 per 100 grams, which is 45.3% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.5 mg

1.67%

Ascorbic acid

Boiled Lentils have 1.5 mg of Vitamin C per 100 grams, which is 1.67% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.11 mg

0.73%

Tocopherols and Tocotrienols

Boiled Lentils have 0.11 mg of Vitamin E per 100 grams, which is 0.73% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.7 μg

1.4%

Phytomenadione or phylloquinone

Boiled Lentils have 1.7 μg of Vitamin K per 100 grams, which is 1.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Lentils

Calcium19 mg

1.9%

Boiled Lentils have 19 mg of Calcium per 100 grams, which is 1.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.25 mg

28%

Boiled Lentils have 0.251 mg of Copper per 100 grams, which is 28% 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

Iron3.33 mg

41.6%

Boiled Lentils have 3.33 mg of Iron per 100 grams, which is 41.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium36 mg

8.57%

Boiled Lentils have 36 mg of Magnesium per 100 grams, which is 8.57% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.49 mg

21.5%

Boiled Lentils have 0.494 mg of Manganese per 100 grams, which is 21.5% 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

Phosphorus180 mg

25.7%

Boiled Lentils have 180 mg of Phosphorus per 100 grams, which is 25.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium369 mg

11%

Boiled Lentils have 369 mg of Potassium per 100 grams, which is 11% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.8 μg

5.1%

Boiled Lentils have 2.8 μg of Selenium per 100 grams, which is 5.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2 mg

0.13%

Boiled Lentils have 2 mg of Sodium per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.27 mg

11.5%

Boiled Lentils have 1.27 mg of Zinc per 100 grams, which is 11.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water69.6 g

1.9%

Boiled Lentils have 69.64 g of Water per 100 grams, which is 1.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Boiled Lentils:

100 grams of Boiled Lentils is an excellent source of Vitamin B9.
It has a good amount of Vitamin B1, Vitamin B5 and Vitamin B6.
It also has some Vitamin B2 and Vitamin B3.
While 100 grams 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 grams of Boiled Lentils:

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

Macronutrients in 100 grams of Boiled Lentils:

100 grams of Boiled Lentils is an excellent source of Fiber.
It has a good amount of Carbohydrate and Protein.
It also has some Sugars.
While 100 grams of product has trace amounts of Omega 3 and Omega 6, it has no Fat and Saturated Fat.

Compare Boiled Lentils with:

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

Food Info

Nutrients in 100 grams of Boiled Lentils

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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