Lentils – A Vegan Pantry Ingredient from Vegan Venue
Lentils are a small bean that are great in soups, curries, and other vegan recipes, and we always have some in our vegan pantry.
Lentils
Lentils are legumes (beans) that have been cultivated for thousands of years. The actual size of a lentil is about 1/4 inch. They are mentioned in the Bible in 2 Samuel 17:28, 23:11 and in Ezekiel 4:9 where they are one of the ingredients of Ezekiel’s bread. Nutritional information: a 1/4 cup (dry) serving of lentils (32 grams) has no fat, 19 grams of complex carbohydrate – 10 grams of which is digestible (40 calories) and 9 grams in the form of dietary fiber – and 8 grams of protein (32 calories). A serving of lentils also provides 15% of our daily requirement of iron. See a more complete nutritional charts below for raw and cooked lentils.
Previous Legume Ingredient: http://veganvenue.org/chick-peas-garbanzos-canned/
Previous Bread Making Ingredient: http://veganvenue.org/lecithin-soya-soybean/
Next Legume Ingredient: http://veganvenue.org/lentils-french-green/
Next Bread Making Ingredient: http://veganvenue.org/millet-yellow/
Lentils, raw
Refuse: 0%
Scientific Name: Lens culinaris
NDB No: 16069 (Nutrient values and weights are for edible portion)
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup ——- 192g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
10.40
|
15
|
0.307
|
19.97
|
| Energy |
kcal
|
353
|
0
|
0
|
678
|
| Energy |
kj
|
1477
|
0
|
0
|
2836
|
| Protein |
g
|
25.80
|
1
|
0
|
49.54
|
| Total lipid (fat) |
g
|
1.06
|
9
|
0.033
|
2.04
|
| Ash |
g
|
2.67
|
7
|
0.061
|
5.13
|
| Carbohydrate, by difference |
g
|
60.08
|
0
|
0
|
115.35
|
| Fiber, total dietary |
g
|
30.5
|
3
|
2.027
|
58.6
|
| Sugars, total |
g
|
2.03
|
0
|
0
|
3.90
|
| Sucrose |
g
|
1.47
|
3
|
0.033
|
2.82
|
| Glucose (dextrose) |
g
|
0.00
|
0
|
0
|
0.00
|
| Fructose |
g
|
0.27
|
3
|
0.12
|
0.52
|
| Lactose |
g
|
0.00
|
0
|
0
|
0.00
|
| Maltose |
g
|
0.30
|
3
|
0.1
|
0.58
|
| Galactose |
g
|
0.00
|
0
|
0
|
0.00
|
| Minerals | |||||
| Calcium, Ca |
mg
|
56
|
8
|
1.422
|
108
|
| Iron, Fe |
mg
|
7.54
|
14
|
0.22
|
14.48
|
| Magnesium, Mg |
mg
|
122
|
8
|
1.68
|
234
|
| Phosphorus, P |
mg
|
451
|
8
|
9.416
|
866
|
| Potassium, K |
mg
|
955
|
8
|
18.01
|
1834
|
| Sodium, Na |
mg
|
6
|
4
|
1.42
|
12
|
| Zinc, Zn |
mg
|
4.78
|
14
|
0.124
|
9.18
|
| Copper, Cu |
mg
|
0.519
|
14
|
0.034
|
0.996
|
| Manganese, Mn |
mg
|
1.330
|
8
|
0.123
|
2.554
|
| Selenium, Se |
mcg
|
8.3
|
0
|
0
|
15.9
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
4.4
|
0
|
0
|
8.4
|
| Thiamin |
mg
|
0.873
|
8
|
0.042
|
1.676
|
| Riboflavin |
mg
|
0.211
|
8
|
0.004
|
0.405
|
| Niacin |
mg
|
2.605
|
8
|
0.049
|
5.002
|
| Pantothenic acid |
mg
|
2.140
|
8
|
0.043
|
4.109
|
| Vitamin B-6 |
mg
|
0.540
|
8
|
0.017
|
1.037
|
| Folate, total |
mcg
|
479
|
8
|
24.872
|
920
|
| Folic acid |
mcg
|
0
|
0
|
0
|
0
|
| Folate, food |
mcg
|
479
|
8
|
24.872
|
920
|
| Folate, DFE |
mcg_DFE
|
479
|
0
|
0
|
920
|
| Choline, total |
mg
|
96.4
|
0
|
0
|
185.1
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
0
|
0.00
|
| Vitamin A, IU |
IU
|
39
|
0
|
0
|
75
|
| Vitamin A, RAE |
mcg_RAE
|
2
|
0
|
0
|
4
|
| Retinol |
mcg
|
0
|
0
|
0
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.49
|
1
|
0
|
0.94
|
| Vitamin E, added |
mg
|
0.00
|
0
|
0
|
0.00
|
| Tocopherol, beta |
mg
|
0.00
|
1
|
0
|
0.00
|
| Tocopherol, gamma |
mg
|
4.23
|
1
|
0
|
8.12
|
| Tocopherol, delta |
mg
|
0.00
|
1
|
0
|
0.00
|
| Vitamin K (phylloquinone) |
mcg
|
5.0
|
0
|
0
|
9.6
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.156
|
0
|
0
|
0.300
|
| 4:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 12:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 14:0 |
g
|
0.003
|
0
|
0
|
0.006
|
| 16:0 |
g
|
0.133
|
0
|
0
|
0.255
|
| 18:0 |
g
|
0.015
|
0
|
0
|
0.029
|
| Fatty acids, total monounsaturated |
g
|
0.189
|
0
|
0
|
0.363
|
| 16:1 undifferentiated |
g
|
0.003
|
0
|
0
|
0.006
|
| 18:1 undifferentiated |
g
|
0.180
|
0
|
0
|
0.346
|
| 20:1 |
g
|
0.006
|
0
|
0
|
0.012
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.516
|
0
|
0
|
0.991
|
| 18:2 undifferentiated |
g
|
0.404
|
0
|
0
|
0.776
|
| 18:3 undifferentiated |
g
|
0.109
|
0
|
0
|
0.209
|
| 18:4 |
g
|
0.000
|
0
|
0
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
0
|
0
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
0
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
0
|
0
|
| Theobromine |
mg
|
0
|
0
|
0
|
0
|
| Carotene, beta |
mcg
|
23
|
0
|
0
|
44
|
| Carotene, alpha |
mcg
|
0
|
0
|
0
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
0
|
0
|
| Lycopene |
mcg
|
0
|
0
|
0
|
0
|
| Lutein + zeaxanthin |
mcg
|
0
|
0
|
0
|
0
|
USDA National Nutrient Database for Standard Reference, Release 20 (2007)
Lentils, mature seeds, cooked, boiled, without salt
Refuse: 0%
NDB No: 16070 (Nutrient values and weights are for edible portion)
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup ——- 198g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
69.64
|
23
|
0.753
|
137.89
|
| Energy |
kcal
|
116
|
0
|
0
|
230
|
| Energy |
kj
|
487
|
0
|
0
|
964
|
| Protein |
g
|
9.02
|
23
|
0.191
|
17.86
|
| Total lipid (fat) |
g
|
0.38
|
22
|
0.014
|
0.75
|
| Ash |
g
|
0.83
|
22
|
0.04
|
1.64
|
| Carbohydrate, by difference |
g
|
20.13
|
0
|
0
|
39.86
|
| Fiber, total dietary |
g
|
7.9
|
0
|
0
|
15.6
|
| Sugars, total |
g
|
1.80
|
0
|
0
|
3.56
|
| Minerals | |||||
| Calcium, Ca |
mg
|
19
|
20
|
0.369
|
38
|
| Iron, Fe |
mg
|
3.33
|
20
|
0.239
|
6.59
|
| Magnesium, Mg |
mg
|
36
|
20
|
1.85
|
71
|
| Phosphorus, P |
mg
|
180
|
20
|
11.314
|
356
|
| Potassium, K |
mg
|
369
|
20
|
25.073
|
731
|
| Sodium, Na |
mg
|
2
|
16
|
0.153
|
4
|
| Zinc, Zn |
mg
|
1.27
|
21
|
0.057
|
2.51
|
| Copper, Cu |
mg
|
0.251
|
21
|
0.011
|
0.497
|
| Manganese, Mn |
mg
|
0.494
|
20
|
0.009
|
0.978
|
| Selenium, Se |
mcg
|
2.8
|
0
|
0
|
5.5
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
1.5
|
0
|
0
|
3.0
|
| Thiamin |
mg
|
0.169
|
20
|
0.022
|
0.335
|
| Riboflavin |
mg
|
0.073
|
20
|
0.002
|
0.145
|
| Niacin |
mg
|
1.060
|
20
|
0.092
|
2.099
|
| Pantothenic acid |
mg
|
0.638
|
8
|
0.027
|
1.263
|
| Vitamin B-6 |
mg
|
0.178
|
8
|
0.004
|
0.352
|
| Folate, total |
mcg
|
181
|
8
|
6.984
|
358
|
| Folic acid |
mcg
|
0
|
0
|
0
|
0
|
| Folate, food |
mcg
|
181
|
8
|
6.984
|
358
|
| Folate, DFE |
mcg_DFE
|
181
|
0
|
0
|
358
|
| Choline, total |
mg
|
32.7
|
0
|
0
|
64.7
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
0
|
0.00
|
| Vitamin A, IU |
IU
|
8
|
0
|
0
|
16
|
| Vitamin A, RAE |
mcg_RAE
|
0
|
0
|
0
|
0
|
| Retinol |
mcg
|
0
|
0
|
0
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.11
|
0
|
0
|
0.22
|
| Vitamin E, added |
mg
|
0.00
|
0
|
0
|
0.00
|
| Vitamin K (phylloquinone) |
mcg
|
1.7
|
0
|
0
|
3.4
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.053
|
0
|
0
|
0.105
|
| 4:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 12:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 14:0 |
g
|
0.001
|
0
|
0
|
0.002
|
| 16:0 |
g
|
0.045
|
0
|
0
|
0.089
|
| 18:0 |
g
|
0.005
|
0
|
0
|
0.010
|
| Fatty acids, total monounsaturated |
g
|
0.064
|
0
|
0
|
0.127
|
| 16:1 undifferentiated |
g
|
0.001
|
0
|
0
|
0.002
|
| 18:1 undifferentiated |
g
|
0.061
|
0
|
0
|
0.121
|
| 20:1 |
g
|
0.002
|
0
|
0
|
0.004
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.175
|
0
|
0
|
0.346
|
| 18:2 undifferentiated |
g
|
0.137
|
0
|
0
|
0.271
|
| 18:3 undifferentiated |
g
|
0.037
|
0
|
0
|
0.073
|
| 18:4 |
g
|
0.000
|
0
|
0
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
0
|
0
|
| Amino acids | |||||
| Tryptophan |
g
|
0.081
|
0
|
0
|
0.160
|
| Threonine |
g
|
0.323
|
0
|
0
|
0.640
|
| Isoleucine |
g
|
0.390
|
0
|
0
|
0.772
|
| Leucine |
g
|
0.654
|
0
|
0
|
1.295
|
| Lysine |
g
|
0.630
|
0
|
0
|
1.247
|
| Methionine |
g
|
0.077
|
0
|
0
|
0.152
|
| Cystine |
g
|
0.118
|
0
|
0
|
0.234
|
| Phenylalanine |
g
|
0.445
|
0
|
0
|
0.881
|
| Tyrosine |
g
|
0.241
|
0
|
0
|
0.477
|
| Valine |
g
|
0.448
|
0
|
0
|
0.887
|
| Arginine |
g
|
0.697
|
0
|
0
|
1.380
|
| Histidine |
g
|
0.254
|
0
|
0
|
0.503
|
| Alanine |
g
|
0.377
|
0
|
0
|
0.746
|
| Aspartic acid |
g
|
0.998
|
0
|
0
|
1.976
|
| Glutamic acid |
g
|
1.399
|
0
|
0
|
2.770
|
| Glycine |
g
|
0.367
|
0
|
0
|
0.727
|
| Proline |
g
|
0.377
|
0
|
0
|
0.746
|
| Serine |
g
|
0.416
|
0
|
0
|
0.824
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
0
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
0
|
0
|
| Theobromine |
mg
|
0
|
0
|
0
|
0
|
| Carotene, beta |
mcg
|
5
|
0
|
0
|
10
|
| Carotene, alpha |
mcg
|
0
|
0
|
0
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
0
|
0
|
| Lycopene |
mcg
|
0
|
0
|
0
|
0
|
| Lutein + zeaxanthin |
mcg
|
0
|
0
|
0
|
0
|
USDA National Nutrient Database for Standard Reference, Release 20 (2007)
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