Food Nutrient Profile - Red Lentils

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Nutrients in 100 grams of Red Lentils

Raw Pink Or Red Lentils.

Macros Ratio

Protein Fat Carbs
26%
5%
69%
100 g ▼

Macro Nutrients

Red Lentils
Energy358 kcal
12.3%
Raw Pink Or Red Lentils provide 358kcal of Energy per 100 grams, meeting 12.3% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat2.17 g
2.24%
Raw Pink Or Red Lentils provide 2.17g of Fat per 100 grams, meeting 2.24% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.38 g
1.2%
Raw Pink Or Red Lentils provide 0.38g of Saturated Fat per 100 grams, meeting 1.2% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.25 g
15.6%
Raw Pink Or Red Lentils provide 0.25g of Omega 3 per 100 grams, meeting 15.6% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.89 g
5.2%
Raw Pink Or Red Lentils provide 0.89g of Omega 6 per 100 grams, meeting 5.2% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Pink Or Red Lentils provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate63 g
48.5%
Raw Pink Or Red Lentils provide 63g of Carbohydrate per 100 grams, meeting 48.5% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
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
Fiber11 g
28.4%
Raw Pink Or Red Lentils provide 11g of Fiber per 100 grams, meeting 28.4% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein24 g
42.7%
Raw Pink Or Red Lentils provide 24g of Protein per 100 grams, meeting 42.7% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Red Lentils
Vitamin A3 μg
0.33%
RAE, retinol activity equivalents
Raw Pink Or Red Lentils provide 3μg of Vitamin A per 100 grams, meeting 0.33% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.51 mg
42.5%
Thiamine
Raw Pink Or Red Lentils provide 0.51mg of Vitamin B1 per 100 grams, meeting 42.5% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.11 mg
8.15%
Riboflavin
Raw Pink Or Red Lentils provide 0.11mg of Vitamin B2 per 100 grams, meeting 8.15% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B31.5 mg
9.34%
Niacin, nicotinic acid, niacinamide
Raw Pink Or Red Lentils provide 1.5mg of Vitamin B3 per 100 grams, meeting 9.34% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.35 mg
6.96%
Pantothenic acid
Raw Pink Or Red Lentils provide 0.35mg of Vitamin B5 per 100 grams, meeting 6.96% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.4 mg
31%
Pyridoxine
Raw Pink Or Red Lentils provide 0.4mg of Vitamin B6 per 100 grams, meeting 31% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9204 μg
51%
Folates and Folic Acid
Raw Pink Or Red Lentils provide 204μg of Vitamin B9 per 100 grams, meeting 51% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Pink Or Red 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 C1.7 mg
1.9%
Ascorbic acid
Raw Pink Or Red Lentils provide 1.7mg of Vitamin C per 100 grams, meeting 1.9% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Pink Or Red 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 E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Red Lentils
Calcium48 mg
4.8%
Raw Pink Or Red Lentils provide 48mg of Calcium per 100 grams, meeting 4.8% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper1.3 mg
145%
Raw Pink Or Red Lentils provide 1.3mg of Copper per 100 grams, meeting 145% 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
Iron7.4 mg
92%
Raw Pink Or Red Lentils provide 7.4mg of Iron per 100 grams, meeting 92% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium59 mg
14%
Raw Pink Or Red Lentils provide 59mg of Magnesium per 100 grams, meeting 14% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese1.7 mg
74.6%
Raw Pink Or Red Lentils provide 1.7mg of Manganese per 100 grams, meeting 74.6% 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
Phosphorus294 mg
42%
Raw Pink Or Red Lentils provide 294mg of Phosphorus per 100 grams, meeting 42% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium668 mg
19.6%
Raw Pink Or Red Lentils provide 668mg of Potassium per 100 grams, meeting 19.6% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0 μg
0%
Raw Pink Or Red Lentils provide 0μg of Selenium per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium7 mg
0.47%
Raw Pink Or Red Lentils provide 7mg of Sodium per 100 grams, meeting 0.47% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc3.6 mg
32.7%
Raw Pink Or Red Lentils provide 3.6mg of Zinc per 100 grams, meeting 32.7% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water7.82 g
0.21%
Raw Pink Or Red Lentils provide 7.82g of Water per 100 grams, meeting 0.21% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Red Lentils Nutrition Facts | 100g

Discover the nutritional benefits of red lentils with detailed macro and micronutrient data for 100g of raw pink or red lentils. Learn about the essential nutrients packed in this legume.

Nutritional Benefits of 100 Grams of Raw Pink or Red Lentils

Vitamins

Red lentils are a powerhouse of essential vitamins, making them a fantastic addition to your diet. Here's a breakdown of what you get in just 100 grams:

While red lentils contain trace amounts of Vitamin C, they do not provide Vitamin A, Vitamin B12, or Vitamin D.

Minerals

Red lentils are also rich in various minerals that are crucial for maintaining good health:

However, red lentils do not contain Selenium or Sodium.

Macronutrients

When it comes to macronutrients, red lentils are incredibly well-rounded:

Red lentils also have trace amounts of fat and saturated fat, making them a low-fat, nutrient-dense option.

Why Include Red Lentils in Your Diet?

Red lentils are not just nutritious; they are also versatile and easy to cook. They can be used in soups, stews, salads, and even as a meat substitute in various dishes. Their rich nutrient profile supports overall health, from boosting your immune system with essential vitamins to strengthening your bones with vital minerals. Plus, their high fiber content aids in digestion and helps maintain a healthy weight.

Incorporate red lentils into your meals to enjoy their numerous health benefits and add a delicious, wholesome touch to your diet.

Frequently Asked Questions about Red Lentils

What are the health benefits of Red Lentils?

Red lentils are a great source of plant-based protein, fiber, iron, and folate. They can help support heart health, aid in digestion, and provide sustained energy. Additionally, red lentils are low in fat and calories, making them a nutritious addition to a balanced vegan diet.

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

Red lentils are a nutritious plant-based protein source that is generally safe for consumption. However, some individuals may experience digestive issues such as bloating or gas due to the high fiber content. It is important to soak lentils before cooking to help reduce these effects. Additionally, red lentils contain purines which can be a concern for individuals with certain health conditions like gout. If you have any specific health concerns, it is best to consult with a healthcare provider or a registered dietitian.

Can I lose weight by eating more Red Lentils?

Red lentils are a great source of plant-based protein and fiber, which can help you feel full and satisfied, potentially leading to weight loss. However, it's important to consider your overall diet and lifestyle habits for effective weight loss. Incorporating red lentils into a balanced diet with plenty of fruits, vegetables, whole grains, and regular physical activity can support your weight loss goals.

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

Red lentils are a good source of plant-based protein, which is essential for muscle growth and repair. However, to gain muscle mass, you also need to ensure you are consuming enough calories, a variety of protein sources, and engaging in a consistent strength training program. Incorporating red lentils into your diet can be beneficial, but it is important to have a well-rounded and balanced diet to support muscle growth.

Can I eat Red Lentils if I have diabetes?

Yes, red lentils can be a good choice for individuals with diabetes as they have a low glycemic index and can help regulate blood sugar levels. They are also high in fiber and protein, which can help with blood sugar control and overall health. Just be mindful of portion sizes and how you prepare them to avoid adding excess sugar or unhealthy fats.

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

Red lentils are not typically recommended on a strict Keto diet due to their higher carbohydrate content. However, they are a great source of plant-based protein and fiber for those following a vegan diet. If you are on a Keto diet, it's best to limit your intake of red lentils and opt for lower-carb legumes such as black soybeans or mung beans.

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

Yes, you can eat red lentils on a low-fat diet. Red lentils are a good source of plant-based protein, fiber, and various vitamins and minerals. They are low in fat and can be a healthy addition to a low-fat diet. Just be mindful of how you prepare them, as adding high-fat ingredients like oil or coconut milk can increase the fat content of the dish.

What is the environmental impact of producing Red Lentils?

The environmental impact of producing red lentils is relatively low compared to other protein sources. Lentils require less water and produce fewer greenhouse gas emissions compared to animal-based protein sources. Additionally, lentils can help improve soil health by fixing nitrogen in the soil, reducing the need for synthetic fertilizers. Overall, incorporating red lentils into your diet can be a sustainable choice for both your health and the environment.




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