Lentils
SuperfoodExceptional nutritional value
Dried lentils, values for lentils boiled without salt.
Lentils are small dried legumes that cook in 15-30 minutes without soaking, used in soups, stews and dal. A 150 g cooked portion gives about 175 kcal, 13.5 g of protein and 12 g of fiber, and it is high in folate, copper, manganese, iron, phosphorus and thiamin. The iron is the non-heme form, which is absorbed better when the meal also contains vitamin C. Cooked lentils weigh about 2.5 to 3 times as much as dry ones.
Nutrition values are for the cooked product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 9g | 16.1% |
| Fat | 0.4g | 0.6% |
| Carbs | 20.1g | 6.7% |
| Simple Sugars | 7.04g | Estimate |
| Complex Carbs | 5.17g | Estimate |
| Fiber | 7.9g | 31.6% |
| Water | 70g | 2.8% |
| Calories | 116 | 5.2% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.05 | g | 0.3% |
| Monounsaturated | 0.06 | g | 0.2% |
| Polyunsaturated | 0.18 | g | 1.4% |
| Omega-3 | 0.054 | g | Estimate |
| Omega-6 | 0.126 | 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 | 1.5 | mg |
| Vitamin E | 0.11 | mg |
| Selenium | 2.8 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin B1 | 0.169 | mg | 14.1% |
| vitamin B2 | 0.073 | mg | 5.6% |
| vitamin B3 | 1.06 | mg | 6.6% |
| vitamin B6 | 0.178 | mg | 10.5% |
| vitamin B9 | 181 | mcg | 45.3% |
| vitamin C | 1.5 | mg | 1.7% |
| vitamin E | 0.11 | mg | 0.7% |
| vitamin K | 1.7 | mcg | 1.4% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 19 | mg | 1.9% |
| iron | 3.33 | mg | 18.5% |
| magnesium | 36 | mg | 9.0% |
| phosphorus | 180 | mg | 25.7% |
| potassium | 369 | mg | 14.2% |
| sodium | 2 | mg | 0.1% |
| zinc | 1.27 | mg | 11.5% |
| copper | 0.251 | mg | 27.9% |
| manganese | 0.494 | mg | 21.5% |
| selenium | 2.8 | mcg | 5.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 254 | mg | 36.3% | 127% |
| Isoleucine | 390 | mg | 27.9% | 104% |
| Leucine | 654 | mg | 24.0% | 86% |
| Lysine | 630 | mg | 30.0% | 105% |
| Methionine limiting | 195 | mg | 18.6% | 68% |
| Phenylalanine | 686 | mg | 39.2% | 134% |
| Threonine | 323 | mg | 30.8% | 103% |
| Tryptophan | 81 | mg | 28.9% | 98% |
| Valine | 448 | mg | 24.6% | 90% |
Compare with other products
Values per 100 g
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