Nutrients in 1 kilogram of Boiled Lentils

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

Macros Ratio

Protein Fat Carbs

30%

67%

1 kg ▼

Macro Nutrients

Boiled Lentils

Energy1160 kcal

40%

Boiled Lentils have 1160 kcal of Energy per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.8 g

3.9%

Boiled Lentils have 3.8 g of Fat per 1 kilogram, which is 3.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.53 g

1.66%

Boiled Lentils have 0.53 g of Saturated Fat per 1 kilogram, which is 1.66% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.37 g

23%

Boiled Lentils have 0.37 g of Omega 3 per 1 kilogram, which is 23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.37 g

8.06%

Boiled Lentils have 1.37 g of Omega 6 per 1 kilogram, which is 8.06% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Lentils have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate201 g

155%

Boiled Lentils have 201.3 g of Carbohydrate per 1 kilogram, which is 155% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars18 g

25%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled Lentils have 18 g of Sugars per 1 kilogram, which is 25% 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

Fiber79 g

208%

Boiled Lentils have 79 g of Fiber per 1 kilogram, which is 208% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein90 g

161%

Boiled Lentils have 90.2 g of Protein per 1 kilogram, which is 161% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.7 mg

141%

Thiamine

Boiled Lentils have 1.69 mg of Vitamin B1 per 1 kilogram, which is 141% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.73 mg

56%

Riboflavin

Boiled Lentils have 0.73 mg of Vitamin B2 per 1 kilogram, which is 56% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.6 mg

66.3%

Niacin, nicotinic acid, niacinamide

Boiled Lentils have 10.6 mg of Vitamin B3 per 1 kilogram, which is 66.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.38 mg

128%

Pantothenic acid

Boiled Lentils have 6.38 mg of Vitamin B5 per 1 kilogram, which is 128% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.78 mg

137%

Pyridoxine

Boiled Lentils have 1.78 mg of Vitamin B6 per 1 kilogram, which is 137% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91810 μg

453%

Folates and Folic Acid

Boiled Lentils have 1810 μg of Vitamin B9 per 1 kilogram, which is 453% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C15 mg

16.7%

Ascorbic acid

Boiled Lentils have 15 mg of Vitamin C per 1 kilogram, which is 16.7% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.1 mg

7.33%

Tocopherols and Tocotrienols

Boiled Lentils have 1.1 mg of Vitamin E per 1 kilogram, which is 7.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K17 μg

14%

Phytomenadione or phylloquinone

Boiled Lentils have 17 μg of Vitamin K per 1 kilogram, which is 14% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Lentils

Calcium190 mg

19%

Boiled Lentils have 190 mg of Calcium per 1 kilogram, which is 19% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.5 mg

279%

Boiled Lentils have 2.51 mg of Copper per 1 kilogram, which is 279% 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

Iron33.3 mg

416%

Boiled Lentils have 33.3 mg of Iron per 1 kilogram, which is 416% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium360 mg

85.7%

Boiled Lentils have 360 mg of Magnesium per 1 kilogram, which is 85.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.94 mg

215%

Boiled Lentils have 4.94 mg of Manganese per 1 kilogram, which is 215% 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

Phosphorus1800 mg

257%

Boiled Lentils have 1800 mg of Phosphorus per 1 kilogram, which is 257% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3690 mg

109%

Boiled Lentils have 3690 mg of Potassium per 1 kilogram, which is 109% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium28 μg

51%

Boiled Lentils have 28 μg of Selenium per 1 kilogram, which is 51% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20 mg

1.33%

Boiled Lentils have 20 mg of Sodium per 1 kilogram, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc12.7 mg

115%

Boiled Lentils have 12.7 mg of Zinc per 1 kilogram, which is 115% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water696 g

19%

Boiled Lentils have 696.4 g of Water per 1 kilogram, which is 19% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Boiled Lentils:

1 kilogram of Boiled Lentils has outstanding amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9.
It is an excellent source of Vitamin B2 and Vitamin B3.
It also has a good amount of Vitamin C, Vitamin E and Vitamin K.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Boiled Lentils:

1 kilogram of Boiled Lentils has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It is an excellent source of Selenium.
It also has a good amount of Calcium.
The product has trace amounts of Sodium.

Macronutrients in 1 kilogram of Boiled Lentils:

1 kilogram of Boiled Lentils has outstanding amounts of Carbohydrate, Fiber and Protein.
It is an excellent source of Omega 3 and Sugars.
It also has a good amount of Omega 6.
This legume has some Fat.
The product has trace amounts of Saturated Fat.

Compare Boiled Lentils with:

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

Food Info

Nutrients in 1 kilogram of Boiled Lentils

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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