Nutrients in 5 ounces of Lentils

Raw Lentils (Lens culinaris).

Macros Ratio

Protein Fat Carbs

27%

70%

5 oz ▼

Macro Nutrients

Lentils

Energy499 kcal

17.2%

Raw Lentils have 498.9512 kcal of Energy per 5 ounces, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.5 g

1.55%

Raw Lentils have 1.5025235 g of Fat per 5 ounces, which is 1.55% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.22 g

0.68%

Raw Lentils have 0.21829115 g of Saturated Fat per 5 ounces, which is 0.68% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.16 g

9.92%

Raw Lentils have 0.1587572 g of Omega 3 per 5 ounces, which is 9.92% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.59 g

3.45%

Raw Lentils have 0.58683465 g of Omega 6 per 5 ounces, which is 3.45% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Lentils have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate89.8 g

69%

Raw Lentils have 89.79704125 g of Carbohydrate per 5 ounces, which is 69% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.88 g

3.97%

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

Raw Lentils have 2.87747425 g of Sugars per 5 ounces, which is 3.97% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.38 g

0.53%

≤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]

Raw Lentils have 0.38271825 g of Fructose per 5 ounces, which is 0.53% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0 g

Raw Lentils have 0 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.1 g

Raw Lentils have 2.08368825 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber15 g

40%

Raw Lentils have 15.1669825 g of Fiber per 5 ounces, which is 40% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein35 g

62.3%

Raw Lentils have 34.91240925 g of Protein per 5 ounces, which is 62.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lentils

Vitamin A2.83 μg

0.31%

RAE, retinol activity equivalents

Raw Lentils have 2.83495 μg of Vitamin A per 5 ounces, which is 0.31% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.24 mg

103%

Thiamine

Raw Lentils have 1.237455675 mg of Vitamin B1 per 5 ounces, which is 103% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

23%

Riboflavin

Raw Lentils have 0.299087225 mg of Vitamin B2 per 5 ounces, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.7 mg

23%

Niacin, nicotinic acid, niacinamide

Raw Lentils have 3.692522375 mg of Vitamin B3 per 5 ounces, which is 23% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.03 mg

60.7%

Pantothenic acid

Raw Lentils have 3.0333965 mg of Vitamin B5 per 5 ounces, which is 60.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.77 mg

59%

Pyridoxine

Raw Lentils have 0.7654365 mg of Vitamin B6 per 5 ounces, which is 59% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9679 μg

170%

Folates and Folic Acid

Raw Lentils have 678.970525 μg of Vitamin B9 per 5 ounces, which is 170% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Lentils have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C6.38 mg

7.1%

Ascorbic acid

Raw Lentils have 6.3786375 mg of Vitamin C per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Lentils have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.69 mg

4.63%

Tocopherols and Tocotrienols

Raw Lentils have 0.69456275 mg of Vitamin E per 5 ounces, which is 4.63% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.1 μg

5.9%

Phytomenadione or phylloquinone

Raw Lentils have 7.087375 μg of Vitamin K per 5 ounces, which is 5.9% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Lentils

Calcium49.6 mg

4.96%

Raw Lentils have 49.611625 mg of Calcium per 5 ounces, which is 4.96% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.07 mg

119%

Raw Lentils have 1.06877615 mg of Copper per 5 ounces, which is 119% 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

Iron9.23 mg

115%

Raw Lentils have 9.22776225 mg of Iron per 5 ounces, which is 115% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium66.6 mg

16%

Raw Lentils have 66.621325 mg of Magnesium per 5 ounces, which is 16% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.97 mg

86%

Raw Lentils have 1.974542675 mg of Manganese per 5 ounces, which is 86% 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

Phosphorus398 mg

57%

Raw Lentils have 398.310475 mg of Phosphorus per 5 ounces, which is 57% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium960 mg

28.2%

Raw Lentils have 959.630575 mg of Potassium per 5 ounces, which is 28.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.14 μg

0.26%

Raw Lentils have 0.1417475 μg of Selenium per 5 ounces, which is 0.26% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium8.5 mg

0.57%

Raw Lentils have 8.50485 mg of Sodium per 5 ounces, which is 0.57% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.64 mg

42%

Raw Lentils have 4.63514325 mg of Zinc per 5 ounces, which is 42% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water11.7 g

0.32%

Raw Lentils have 11.7083435 g of Water per 5 ounces, which is 0.32% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Lentils:

5 ounces of Lentils has outstanding amounts of Vitamin B1 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin C.
This legume has some Vitamin E and Vitamin K.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Raw Lentils:

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

Macronutrients in 5 ounces of Raw Lentils:

5 ounces of Lentils is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3.
It also has some Omega 6 and Sugars.
While 5 ounces of product has trace amounts of Fat, it has no Saturated Fat, Fructose, Glucose and Sucrose.

Compare Raw Lentils with:

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

Food Info

Nutrients in 5 ounces of Lentils

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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