Nutrients in 300 calories of Boiled Lentils

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

Weight per 300 Calories

Boiled Lentils

259g

Boiled Lentils has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

30%

67%

300 kcal ▼

Macro Nutrients

Boiled Lentils

Energy300 kcal

10.3%

Boiled Lentils have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.98 g

Boiled Lentils have 0.98275862068966 g of Fat per 300 calories, which is 1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.14 g

0.43%

Boiled Lentils have 0.13706896551724 g of Saturated Fat per 300 calories, which is 0.43% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.096 g

Boiled Lentils have 0.095689655172414 g of Omega 3 per 300 calories, which is 6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.35 g

2.1%

Boiled Lentils have 0.35431034482759 g of Omega 6 per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Lentils have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate52 g

40%

Boiled Lentils have 52.060344827586 g of Carbohydrate per 300 calories, which is 40% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.66 g

6.42%

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

Boiled Lentils have 4.6551724137931 g of Sugars per 300 calories, which is 6.42% 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

Fiber20.4 g

53.8%

Boiled Lentils have 20.431034482759 g of Fiber per 300 calories, which is 53.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein23.3 g

41.7%

Boiled Lentils have 23.327586206897 g of Protein per 300 calories, which is 41.7% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.44 mg

36.4%

Thiamine

Boiled Lentils have 0.43706896551724 mg of Vitamin B1 per 300 calories, which is 36.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.19 mg

14.5%

Riboflavin

Boiled Lentils have 0.18879310344828 mg of Vitamin B2 per 300 calories, which is 14.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.74 mg

17%

Niacin, nicotinic acid, niacinamide

Boiled Lentils have 2.7413793103448 mg of Vitamin B3 per 300 calories, which is 17% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.65 mg

33%

Pantothenic acid

Boiled Lentils have 1.65 mg of Vitamin B5 per 300 calories, which is 33% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.46 mg

35.4%

Pyridoxine

Boiled Lentils have 0.46034482758621 mg of Vitamin B6 per 300 calories, which is 35.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9468 μg

117%

Folates and Folic Acid

Boiled Lentils have 468.10344827586 μg of Vitamin B9 per 300 calories, which is 117% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C3.88 mg

4.3%

Ascorbic acid

Boiled Lentils have 3.8793103448276 mg of Vitamin C per 300 calories, which is 4.3% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.28 mg

1.9%

Tocopherols and Tocotrienols

Boiled Lentils have 0.28448275862069 mg of Vitamin E per 300 calories, which is 1.9% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.4 μg

3.66%

Phytomenadione or phylloquinone

Boiled Lentils have 4.3965517241379 μg of Vitamin K per 300 calories, which is 3.66% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Lentils

Calcium49 mg

4.9%

Boiled Lentils have 49.137931034483 mg of Calcium per 300 calories, which is 4.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.65 mg

72%

Boiled Lentils have 0.64913793103448 mg of Copper per 300 calories, which is 72% 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

Iron8.6 mg

108%

Boiled Lentils have 8.6120689655172 mg of Iron per 300 calories, which is 108% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium93 mg

22%

Boiled Lentils have 93.103448275862 mg of Magnesium per 300 calories, which is 22% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.28 mg

55.5%

Boiled Lentils have 1.2775862068966 mg of Manganese per 300 calories, which is 55.5% 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

Phosphorus466 mg

66.5%

Boiled Lentils have 465.51724137931 mg of Phosphorus per 300 calories, which is 66.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium954 mg

28%

Boiled Lentils have 954.31034482759 mg of Potassium per 300 calories, which is 28% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.24 μg

13%

Boiled Lentils have 7.2413793103448 μg of Selenium per 300 calories, which is 13% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.17 mg

0.34%

Boiled Lentils have 5.1724137931034 mg of Sodium per 300 calories, which is 0.34% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.3 mg

30%

Boiled Lentils have 3.2844827586207 mg of Zinc per 300 calories, which is 30% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water180 g

4.87%

Boiled Lentils have 180.10344827586 g of Water per 300 calories, which is 4.87% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled Lentils:

300 calories of Boiled Lentils has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B2 and Vitamin B3.
This legume has some Vitamin C and Vitamin K.
While 300 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled Lentils:

300 calories of Boiled Lentils has outstanding amounts of Iron.
It is an excellent source of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It also has a good amount of Selenium.
This legume has some Calcium.
It has no Sodium.

Macronutrients in 300 calories of Boiled Lentils:

300 calories of Boiled Lentils is an excellent source of Carbohydrate, Fiber and Protein.
It has some Omega 3 and Sugars.
While 300 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Boiled Lentils with:

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

Food Info

Nutrients in 300 calories of Boiled Lentils

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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