Dry Lentils
SuperfoodExceptional nutritional value
Dried lentils, values for the raw dry seeds before cooking.
Dry lentils as sold, cooked without soaking into soups, stews and dal: brown and green lentils keep their shape after 20-30 minutes, while split red lentils soften into a puree in about 15. A 60 g dry portion gives about 210 kcal, 15 g of protein and 6 g of fiber, and is high in folate, copper, thiamin, manganese and iron, with useful zinc and vitamin B6. Log the dry weight: lentils weigh 2.5 to 3 times as much once cooked.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 24.6g | 43.9% |
| Fat | 1.1g | 1.6% |
| Carbs | 63.4g | 21.1% |
| Simple Sugars | 22.19g | Estimate |
| Complex Carbs | 30.51g | Estimate |
| Fiber | 10.7g | 42.8% |
| Water | 8g | 0.3% |
| Calories | 352 | 15.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.15 | g | 0.8% |
| Monounsaturated | 0.19 | g | 0.8% |
| Polyunsaturated | 0.53 | g | 4.1% |
| Omega-3 | 0.159 | g | Estimate |
| Omega-6 | 0.371 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.5 | mg |
| Vitamin E | 0.49 | mg |
| Selenium | 0.1 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 2 | mcg | 0.2% |
| vitamin B1 | 0.873 | mg | 72.8% |
| vitamin B2 | 0.211 | mg | 16.2% |
| vitamin B3 | 2.61 | mg | 16.3% |
| vitamin B6 | 0.54 | mg | 31.8% |
| vitamin B9 | 479 | mcg | 119.8% |
| vitamin C | 4.5 | mg | 5.0% |
| vitamin E | 0.49 | mg | 3.3% |
| vitamin K | 5 | mcg | 4.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 35 | mg | 3.5% |
| iron | 6.51 | mg | 36.2% |
| magnesium | 47 | mg | 11.8% |
| phosphorus | 281 | mg | 40.1% |
| potassium | 677 | mg | 26.0% |
| sodium | 6 | mg | 0.3% |
| zinc | 3.27 | mg | 29.7% |
| copper | 0.754 | mg | 83.8% |
| manganese | 1.393 | mg | 60.6% |
| selenium | 0.1 | mcg | 0.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 693 | mg | 99.0% | 127% |
| Isoleucine | 1065 | mg | 76.1% | 104% |
| Leucine | 1786 | mg | 65.4% | 86% |
| Lysine | 1720 | mg | 81.9% | 105% |
| Methionine limiting | 532 | mg | 50.7% | 68% |
| Phenylalanine | 1873 | mg | 107.0% | 134% |
| Threonine | 882 | mg | 84.0% | 103% |
| Tryptophan | 221 | mg | 78.9% | 98% |
| Valine | 1223 | mg | 67.2% | 89% |
Compare with other products
Values per 100 g
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