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Nutrients in 100 grams of Lentils

Raw Lentils (Lens culinaris).

Macros Ratio

Protein Fat Carbs
27%
3%
70%
100 g ▼

Macro Nutrients

Lentils
Energy352 kcal
12%
Raw Lentils have 352 kcal of Energy per 100 grams, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.06 g
1.1%
Raw Lentils have 1.06 g of Fat per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.15 g
0.48%
Raw Lentils have 0.154 g of Saturated Fat per 100 grams, which is 0.48% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.11 g
7%
Raw Lentils have 0.112 g of Omega 3 per 100 grams, which is 7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.41 g
2.44%
Raw Lentils have 0.414 g of Omega 6 per 100 grams, which is 2.44% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Lentils have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate63.4 g
48.7%
Raw Lentils have 63.35 g of Carbohydrate per 100 grams, which is 48.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.03 g
2.8%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Lentils have 2.03 g of Sugars per 100 grams, which is 2.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.27 g
0.37%
≤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 0.27 g of Fructose per 100 grams, which is 0.37% 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 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.47 g
%
Raw Lentils have 1.47 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber10.7 g
28%
Raw Lentils have 10.7 g of Fiber per 100 grams, which is 28% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein24.6 g
44%
Raw Lentils have 24.63 g of Protein per 100 grams, which is 44% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lentils
Vitamin A2 μg
0.22%
RAE, retinol activity equivalents
Raw Lentils have 2 μg of Vitamin A per 100 grams, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.87 mg
72.8%
Thiamine
Raw Lentils have 0.873 mg of Vitamin B1 per 100 grams, which is 72.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg
16.2%
Riboflavin
Raw Lentils have 0.211 mg of Vitamin B2 per 100 grams, which is 16.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.6 mg
16.3%
Niacin, nicotinic acid, niacinamide
Raw Lentils have 2.605 mg of Vitamin B3 per 100 grams, which is 16.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.14 mg
43%
Pantothenic acid
Raw Lentils have 2.14 mg of Vitamin B5 per 100 grams, which is 43% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.54 mg
41.5%
Pyridoxine
Raw Lentils have 0.54 mg of Vitamin B6 per 100 grams, which is 41.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9479 μg
120%
Folates and Folic Acid
Raw Lentils have 479 μg of Vitamin B9 per 100 grams, which is 120% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Lentils have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C4.5 mg
5%
Ascorbic acid
Raw Lentils have 4.5 mg of Vitamin C per 100 grams, which is 5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Lentils have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.49 mg
3.27%
Tocopherols and Tocotrienols
Raw Lentils have 0.49 mg of Vitamin E per 100 grams, which is 3.27% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K5 μg
4.17%
Phytomenadione or phylloquinone
Raw Lentils have 5 μg of Vitamin K per 100 grams, which is 4.17% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Lentils
Calcium35 mg
3.5%
Raw Lentils have 35 mg of Calcium per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.75 mg
83.8%
Raw Lentils have 0.754 mg of Copper per 100 grams, which is 83.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron6.5 mg
81.4%
Raw Lentils have 6.51 mg of Iron per 100 grams, which is 81.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium47 mg
11%
Raw Lentils have 47 mg of Magnesium per 100 grams, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.4 mg
60.6%
Raw Lentils have 1.393 mg of Manganese per 100 grams, which is 60.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus281 mg
40%
Raw Lentils have 281 mg of Phosphorus per 100 grams, which is 40% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium677 mg
20%
Raw Lentils have 677 mg of Potassium per 100 grams, which is 20% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.1 μg
0.18%
Raw Lentils have 0.1 μg of Selenium per 100 grams, which is 0.18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium6 mg
0.4%
Raw Lentils have 6 mg of Sodium per 100 grams, which is 0.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.27 mg
29.7%
Raw Lentils have 3.27 mg of Zinc per 100 grams, which is 29.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water8.26 g
0.22%
Raw Lentils have 8.26 g of Water per 100 grams, which is 0.22% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Raw Lentils:
Minerals in 100 grams of Raw Lentils:
Macronutrients in 100 grams of Raw Lentils:



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