Know what’s on your plate
Lentil
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 352 kcal —
- Protein 25 g 49%
- Carbohydrate 53 g 19%
- Fat 1.1 g 1%
- Saturated fat 0.2 g 1%
- Fibre 11 g 38%
- Sugars 2 g —
- Sodium 6 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 4.5 mg 5%
- Vitamin D 0 µg 0%
- Vitamin E 0.49 mg 3%
- Vitamin K 5 µg 4%
- Thiamin (B1) 0.87 mg 73%
- Riboflavin (B2) 0.21 mg 16%
- Niacin (B3) 2.6 mg 16%
- Pantothenic acid (B5) 2.1 mg 43%
- Vitamin B6 0.54 mg 32%
- Folate (B9) 479 µg 120%
- Vitamin B12 0 µg 0%
- Choline 96.4 mg 18%
Minerals
- Calcium 35 mg 3%
- Iron 6.5 mg 36%
- Magnesium 47 mg 11%
- Phosphorus 281 mg 22%
- Potassium 677 mg 14%
- Zinc 3.3 mg 30%
- Copper 0.75 mg 84%
- Manganese 1.4 mg 61%
- Selenium 0.1 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 352 | 25 g | 53 g | 1.1 g |
| 1 × cup | 192 g | 676 | 47 g | 101 g | 2 g |
| 1 × tablespoon | 12 g | 42 | 3 g | 6.3 g | 0.1 g |
| 2 × cup | 384 g | 1352 | 95 g | 202 g | 4.1 g |
| ½ × cup | 96 g | 338 | 24 g | 51 g | 1 g |
| 3 × cup | 576 g | 2028 | 142 g | 303 g | 6.1 g |
| 4 × cup | 768 g | 2703 | 189 g | 404 g | 8.1 g |
Similar foods
- Red lentilsdried, raw327 kcal / 100 g
- Red split lentilsdried, raw311 kcal / 100 g
- Brown lentilscanned112 kcal / 100 g
- Pink mature lentil seedsdry358 kcal / 100 g
- Green lentilsdried, raw274 kcal / 100 g
- Chickpearaw339 kcal / 100 g
- Mung beansmature seeds, raw347 kcal / 100 g
- Cornraw88 kcal / 100 g
- Dried beansraw326 kcal / 100 g
- Mungo beansmature seeds, raw341 kcal / 100 g
Questions about Lentil
Do you need to soak lentils before cooking them?
Usually not: rinse them and cook straight away. Soaking can shorten the cooking time, but it is most useful for older whole lentils; split red lentils soften quickly without soaking.
How long do lentils take to cook?
Simmer rinsed brown or green lentils for about 20–30 minutes, until tender but still holding their shape. Split red lentils usually take 10–15 minutes and turn soft enough for soups and dals.
Why do my lentils stay hard after cooking?
Acidic ingredients such as tomatoes, vinegar and lemon can slow softening, so add them once the lentils are tender. Very old lentils can also take longer; keep them at a gentle simmer and add water if the pan starts to dry out.
How do you stop lentils going mushy?
Choose whole green or brown lentils for salads and side dishes, and start checking them before the end of their usual cooking time. Simmer gently rather than boiling hard, then drain as soon as they are tender.
What dishes can you make with lentils?
Use red lentils for dal, thick soups and curries; brown or green lentils hold their shape in salads, stews and lentil shepherd’s pie. They also make a hearty filling for aubergine or courgette.
How should you store cooked lentils?
Cool them promptly, put them in a covered container and refrigerate; use within three to four days. You can also freeze cooked lentils in meal-sized portions, then thaw them in the fridge or add them straight to a simmering stew.
Can you eat lentils raw or sprouted?
Do not eat dried lentils raw: they are hard to digest and may contain natural compounds reduced by cooking. Sprouted lentils are commonly eaten raw in salads, but rinse them thoroughly and keep them chilled; cooking them is the safer option for anyone at higher risk from food-borne illness.
Are lentils a good source of iron?
Lentils are high in iron: a 100 g portion provides 6.5 mg. The iron is from a plant source, and serving lentils with vitamin-C-rich food such as tomatoes or peppers helps your body absorb it.
What nutrients stand out in lentils?
Lentils are high in fibre and folate: a 100 g portion provides 11 g of fibre and 479 µg of folate. They also provide plenty of plant protein, at 25 g per 100 g.
Source: USDA FoodData Central 172420 · per 100 g · carbohydrate per EU label, fibre excluded
