Lentils Nutrition Facts


100 grams of Lentils contain 63.35 grams of carbohydrates, 10.7 grams of fiber, 24.63 grams of protein, 6 milligrams of sodium, and 8.26 grams of water

Lentils have 0 milligrams of Cholesterol and 1.06 grams of fat.

100 grams of Lentils contain 352 calories, the 18% of your total daily needs.

It also contains some important vitamins you can see below: Vitamin B-9 (479 mg), Vitamin A (39 IU) or Vitamin K (5.0 µg).

Nutrients in Lentils

Energy

352 kcal

We need an average of 2,000 calories per day. 100 grams of Lentils have 352 calories, the 18% of your total daily calorie needs.

Carbohydrates

63.35 gr

100 grams of Lentils contain the 21% of your total daily needs: 63.35 grams of carbohydrates.

Sugars

2.03 mg

100 grams of Lentils contain 2.03 grams of sugars.

Dietary fiber

10.7 g

An average adults needs 25 grams of fiber per day. 100 grams of Lentils have 10.7 gr of dietary fiber, the 43% of your total daily needs.

Sodium

6 mg

100 grams of Lentils contain the 0% of your total daily needs: 6 milligrams of Sodium.

Water

8.26 g

100 grams of Lentils contain 8.26 grams of water, the 8.3% of the total weight.

Protein

24.63 g

100 grams of Lentils contain the 49% of your total daily needs: 24.63 grams of protein.
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How many vitamins in Lentils

Your body needs vitamins in adequate intake to work properly. Nevertheless How many Vitamins in can I find in this food? Discover here the amounts present in each of the listed vitamins and useful facts about them.

Some of the vitamins found in Lentils are: Vitamin B-9 (479 mg), Vitamin A (39 IU) and Vitamin K (5.0 µg).

Vitamin A

39 IU

Vitamin A is a fat-soluble vitamin whose absorption goes through the digestion process. Subsequently, this vitamin can be used for body functions or sent for storage in the liver and fat cells. 39 IU of Vitamin A can be found on every 100 grams of Lentils, the 1% of the total daily recommended Vitamin A intake.

Vitamin B-6

1 mg

Vitamin B6, also called pyridoxine, is vital to living a healthy life. This vitamin helps in breaking down and digesting proteins. Also plays a crucial role in maintaining normal nerve function and forming red blood cells. 100 grams of Lentils contains 1 milligrams of Vitamin B-6, that’s the 27% of the daily recommended value for an adult.

Vitamin C

4.5 mg

Vitamin C, also known as ascorbic acid, is abundant in vegetables and fruits. Vitamin C is a water-soluble vitamin, which means your body doesn’t store it. It helps lessen oxidative stress to the body and is thought to lower cancer risk. In 100 grams of Lentils, you can find 4.5 milligrams of Vitamin C. It provides the 8% of the daily recommended value for the average adult.

Vitamin E

0.49 mg

The American Heart Association recommends obtaining health benefits of vitamin E antioxidant. Vitamin E is a group of eight compounds called tocopherols and tocotrienols which reduces cholesterol and the risk of developing diabetes, Alzheimer's disease, and cancer. In 100 grams of Lentils, you can find 0.49 milligrams of Vitamin E. It provides the 3% of the daily recommended value for the average adult.

Vitamin K

5.0 µg

The health benefits of vitamin K come from its blood clotting properties. Vitamin K is a group of chemically related fat-soluble compounds known as naphthoquinones where vitamins K, K1, K2 and K3 are included. 100 grams of Lentils contains 5.0 micrograms of Vitamin K, that’s the 6% of the daily recommended value for an adult.

Vitamin B-1

0.87 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Lentils contains 0.87 milligrams of Vitamin B-1, that’s the 58% of the daily recommended value for an adult.

Vitamin B-2

0.21 mg

Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system. 100 grams of Lentils contains 0.21 milligrams of Vitamin B-2, that’s the 12% of the daily recommended value for an adult.

Vitamin B-3

2.6 mg

Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels. 100 grams of Lentils contains 2.6 milligrams of Vitamin B-3, that’s the 13% of the daily recommended value for an adult.

Vitamin B-5

2.14 mg

Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances. 100 grams of Lentils contains 2.14 milligrams of Vitamin B-5, that’s the 21% of the daily recommended value for an adult.

Vitamin B-9

479 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Lentils contains 479 micrograms of Vitamin B-9, that’s the 120% of the daily recommended value for an adult.
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Minerals in Lentils

Minerals are inorganic substances required in small amounts by the body for a variety of different functions. Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy. Other minerals like copper or iodine are called trace minerals because you only need very small amounts of them each day.

The essential minerals present in Lentils are: Potassium (677 mg), Phosphorus (281 mg) and Magnesium (47 mg).


Calcium

35 mg

Calcium not only is known for Strengthen bones, teeth, the heart. It is also considered a very important mineral in human metabolism, making up about 2% of an adult human’s body weight. 35 milligrams of calcium can be found on every 100 grams of Lentils, the 4% of the total daily recommended calcium intake.

Iron

6.51 mg

Iron is an abundant element on earth and is a biologically essential component of every living organism which play an important role in processes that continuously take place on a molecular level, especially in the hemoglobin creation, a part of blood cells. In 100 grams of Lentils, you can find 6.51 milligrams of iron. It provides the 36% of the daily recommended value for the average adult.

Potassium

677 mg

The Potassium plays roles at both the cellular and electrical level. This Mineral is an essential element for the activation of an important enzyme in carbohydrate metabolism. In 100 grams of Lentils, you can find 677 milligrams of potassium. It provides the 14% of the daily recommended value for the average adult.

Magnesium

47 mg

Magnesium is a vital mineral that has been shown to positively impact in energy production, healthy immune system regulation, and muscle function. It also helps in the production of protein and blood glucose levels regulation. 100 grams of Lentils contains 47 milligrams of magnesium, that’s the 12% of the daily recommended value for one person.

Phosphorus

281 mg

Phosphorus have good relationship with calcium in bones building process -providing strength to bones and teeth-. Your body needs the right amount of both to be strongest. However the most important thing is balance between the two elements. 100 grams of Lentils contains 281 milligrams of phosphorus, that’s the 28% of the daily recommended value for one person.

Sodium

6 mg

Sodium works in close association with chlorine and potassium to ensure a proper fluid and electrolyte or pH balance in our body. Sodium also plays a special role helping in the nerve transmissions, muscle contractions and hydration. In 100 grams of Lentils, you can find 6 milligrams of sodium. It provides the 0% of the daily recommended value for the average adult.

Zinc

3.27 mg

Zinc is involved in the production of at least 300 enzymes which provides a host of benefits. Low levels of zinc in the body can induce measureable reductions in the activity of the immune system. 3.27 milligrams of zinc can be found on every 100 grams of Lentils, the 22% of the total daily recommended zinc intake.

Copper

0.75 mg

Copper is required to manufacture collagen, a major structural protein in the body. It is central to building strong tissue, maintaining blood volume, and producing energy in your cells. In 100 grams of Lentils, you can find 0.75 milligrams of copper. It provides the 38% of the daily recommended value for the average adult.

Manganese

1.39 mg

Some of the health benefits of Manganese mineral include the formation of connective tissues, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, absorption of calcium, and assistance in fats and carbohydrates metabolic activities. 100 grams of Lentils contains 1.39 milligrams of manganese, that’s the 70% of the daily recommended value for an adult.

Selenium

0.1 µg

Selenium is found naturally in many foods. According to studies, these enzymes play a key role in the thyroid and immune functions. It also helps to regulate female fertility and protect from antiviral effects. 100 grams of Lentils contains 0.1 micrograms of selenium, that’s the 0% of the daily recommended value for an adult.
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Calories in Lentils

We need an average of 2,000 calories per day to maintain body functions. 100 grams of Lentils have 352 calories, the 18% of your total daily calorie needs.

Calories

352 Kcal

Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity.
An active men aged 18 to 26 years needs between 3,000 and 3,200 calories daily, while moderately active men need 2,000 calories and very active men need between 3,000 and 3,200.

Fats and Cholesterol

Total Fat

1.06 g

100 grams of Lentils have 1.06 gr of total fat, the 2% of your total daily needs.
An average adult needs 65 grams of total fat per day. 65 grams fat equals to the 30% of calories consumed by humans and represents the estimated daily needed for a 133-lb. person to maintain her or his weight. For a 167-lb. person the estimated daily needed are 80 grams fat.

Cholesterol

0 mg

Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.

Saturated Fat

The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.

Saturated Fat

0.15 g

100 grams of Lentils contain 0.15 grams of saturated fat, the 1% of your total daily needs.

Monounsaturated fatty acids

0.19 g

Polyunsaturated fatty acids

0.52 g

Data Facts Table of Lentils

  per 100gr Daily value
NUTRIENTS
Energy 352 kcal 18 %
Total fat 1.06 g 2 %
Carbohydrates 63.35 gr 21 %
Cholesterol 0 mg 0 %
Sodium 6 mg 0 %
Water 8.26 mg 8.3 %
Protein 24.63 g 49 %
VITAMINS
Vitamin A 39 IU 1 %
Vitamin B-6 1 mg 27 %
Vitamin B-12 - -
Vitamin C 4.5 mg 8 %
Vitamin D - -
Vitamin E 0.49 mg 3 %
Vitamin K 5.0 mg 6 %
Vitamin B-1   0.87 µg 58 %
Vitamin B-2 0.21 mg 12 %
Vitamin B-3 2.6 mg 13 %
Vitamin B-5 2.14 mg 21 %
Vitamin B-9   479 mg 120 %
MINERALS
Calcium 35 mg 4 %
Iron 6.51 mg 36 %
Potassium 677 mg 14 %
Phosphorus 281 mg 28 %
Sodium 6 mg 0 %
Zinc 3.27 mg 22 %
Copper 0.75 mg 38 %
Fluorine - -
Manganese   1.39 mg 70 %
Selenium 0.1 µg 0 %