Lentils, raw
* 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 | 4.5 MG | 5% | |
| Thiamin | 0.9 MG | 73% | |
| Riboflavin | 0.2 MG | 16% | |
| Niacin | 2.6 MG | 16% | |
| Pantothenic acid | 2.1 MG | 43% | |
| Vitamin B-6 | 0.5 MG | 32% | |
| Folate, total | 479 UG | 120% | |
| Choline, total | 96.4 MG | 18% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 2 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.5 MG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 5 UG | 4% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 35 MG | 3% | |
| Iron, Fe | 6.5 MG | 36% | |
| Magnesium, Mg | 47 MG | 11% | |
| Phosphorus, P | 281 MG | 22% | |
| Potassium, K | 677 MG | 14% | |
| Sodium, Na | 6 MG | 0% | |
| Zinc, Zn | 3.3 MG | 30% | |
| Copper, Cu | 0.8 MG | 84% | |
| Manganese, Mn | 1.4 MG | 61% | |
| Selenium, Se | 0.1 UG | 0% |
Nutrition Highlights
- Excellent source of protein with 24.6g per 100g, great for muscle building and recovery.
- Very low in fat (1.1g per 100g).
- High in dietary fiber (10.7g per 100g), supporting digestive health.
- Good source of Iron, Fe (36% DV).
- Good source of Phosphorus, P (22% DV).
- Good source of Zinc, Zn (30% DV).
About Lentils, raw
Dry raw lentils are a pantry staple worth understanding before you cook them. The raw numbers reflect a concentrated source of plant protein and complex carbohydrates with meaningful fiber, all at a fat level that is nearly negligible. Once cooked, the carbohydrate fraction dilutes substantially as water is absorbed. Lentils need no soaking and come in several varieties, each with slightly different cooking times and textures. Red lentils dissolve into soups; green and brown hold their shape for salads and side dishes; black beluga lentils stay firm and nutty. Nutritionally they are one of the most cost-effective plant proteins available.
Dietary Information
Lentils, raw is considered low-fat, high-protein, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Lentils, raw include Folate, total (120% DV) , Copper, Cu (84% DV) , Thiamin (73% DV) , Manganese, Mn (61% DV) , and Pantothenic acid (43% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 352 calories per 100 grams, Lentils, raw gets 28% of its calories from protein, 72% from carbohydrates, and 3% from fat. This is energy-dense, similar to nuts, oils, and concentrated foods.
Compare Lentils, raw
See how Lentils, raw compares to other foods in terms of nutrition:
- Lentils, raw vs Refried beans, canned, traditional, reduced sodium
- Lentils, raw vs Soybeans, mature seeds, cooked, boiled, with salt
- Lentils, raw vs Soybeans, mature seeds, roasted, no salt added
- Lentils, raw vs Soy protein concentrate, produced by acid wash
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