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
These small, lens-shaped legumes are a powerhouse of plant-based nutrition, offering an impressive 24.6 grams of protein per 100 grams—making them one of the best vegetarian protein sources available. They're also rich in complex carbohydrates and dietary fiber, with 10.7 grams of fiber that supports digestive health and helps maintain steady blood sugar levels. Naturally low in fat at just 1.1 grams per serving, they provide essential minerals like iron, folate, and magnesium, making them particularly valuable for those following plant-based diets or looking to boost their nutrient intake without excess calories.
In the kitchen, these legumes are incredibly versatile and can be used in a wide range of dishes. They hold their shape well when cooked, making them perfect for hearty soups, stews, and salads. They can also be pureed into dips like hummus alternatives or formed into patties for vegetarian burgers. Unlike some other legumes, they don't require pre-soaking and cook relatively quickly, typically within 15-20 minutes. Their mild, earthy flavor pairs well with various herbs and spices, allowing them to absorb and complement different culinary traditions from Indian dals to Mediterranean grain bowls. For optimal nutrition, they're best combined with whole grains to create complete proteins.
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