Lentils, mature seeds, cooked, boiled, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 1.5 MG | 2% | |
| Thiamin | 0.2 MG | 14% | |
| Riboflavin | 0.1 MG | 6% | |
| Niacin | 1.1 MG | 7% | |
| Pantothenic acid | 0.6 MG | 13% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 181 UG | 45% | |
| Choline, total | 32.7 MG | 6% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 1.7 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 19 MG | 1% | |
| Iron, Fe | 3.3 MG | 19% | |
| Magnesium, Mg | 36 MG | 9% | |
| Phosphorus, P | 180 MG | 14% | |
| Potassium, K | 369 MG | 8% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 1.3 MG | 12% | |
| Copper, Cu | 0.3 MG | 28% | |
| Manganese, Mn | 0.5 MG | 21% | |
| Selenium, Se | 2.8 UG | 5% |
Nutrition Highlights
- Low in calories with 116 kcal per 100g.
- Very low in fat (0.4g per 100g).
- High in dietary fiber (7.9g per 100g), supporting digestive health.
- Good source of Copper, Cu (28% DV).
- Good source of Manganese, Mn (21% DV).
- Good source of Folate, total (45% DV).
About Lentils, mature seeds, cooked, boiled, without salt
These small, lens-shaped legumes are a staple in many cuisines around the world, prized for their versatility and nutritional value. When cooked, they have a soft, slightly earthy texture that makes them ideal for soups, stews, and salads. Unlike some other legumes, they don't require pre-soaking and cook relatively quickly, making them a convenient choice for busy cooks. They come in various colors, including green, brown, red, and black, each with slightly different cooking times and flavor profiles.
Nutritionally, they are an excellent source of plant-based protein, providing about 9 grams per 100-gram serving, making them particularly valuable for vegetarians and vegans. They're also rich in dietary fiber, with nearly 8 grams per serving, which supports digestive health and helps maintain steady blood sugar levels. Additionally, they're packed with essential minerals like iron, magnesium, and folate, as well as B vitamins. Their low fat content and complex carbohydrates make them a filling, energy-sustaining food that fits well into many healthy eating patterns, from Mediterranean to plant-based diets.
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