Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Lentils |
|---|---|
Macronutrients | |
| Calorieskcal | 35218% DV |
| Proteing | 24.649% DV |
| Total fatg | 1.061% DV |
| Carbohydrateg | 63.423% DV |
| Fibreg | 10.738% DV |
| Total sugarsg | 2.03 |
| Waterg | 8.26 |
Fats | |
| Saturated fatg | 0.1541% DV |
| Monounsaturated fatg | 0.193 |
| Polyunsaturated fatg | 0.526 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.414 |
Vitamins | |
| Vitamin Aµg | 20% DV |
| Vitamin Cmg | 4.55% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 0.493% DV |
| Vitamin Kµg | 54% DV |
| Thiamin (B1)mg | 0.87373% DV |
| Riboflavin (B2)mg | 0.21116% DV |
| Niacin (B3)mg | 2.616% DV |
| Pantothenic acid (B5)mg | 2.1443% DV |
| Vitamin B6mg | 0.5432% DV |
| Folateµg | 479120% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 96.418% DV |
Minerals | |
| Calciummg | 353% DV |
| Ironmg | 6.5136% DV |
| Magnesiummg | 4711% DV |
| Phosphorusmg | 28122% DV |
| Potassiummg | 67714% DV |
| Sodiummg | 60% DV |
| Zincmg | 3.2730% DV |
| Coppermg | 0.75484% DV |
| Manganesemg | 1.3961% DV |
| Seleniumµg | 0.10% DV |
Other | |
| Beta-caroteneµg | 23 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 0 |
| Caffeinemg | 0 |
| Ashg | 2.71 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Lentils |
|---|---|
| LectinsProtein | Present |
| PhytatesPhosphate ester | Notable |
| PolyphenolsPolyphenol (class) | Present |
| Resistant starchFermentable carbohydrate | Notable |
| SaponinsGlycoside | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Lentils |
|---|---|
| Blood Sugar & Metabolic Health | Yes |
| Heart Health | Yes |
| Weight Management | Yes |
| Women's Health | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.