Lentils are a small bean that are great in soups, curries, and other vegan recipes, and we always have some in our vegan pantry. See more about them below.
More About 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
|
Lentils 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
|
Lentils 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
|
Lentils 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
|
Lentils 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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