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Lentils Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 104

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 2mg %0

Total Carbohydrate 20g %6

Dietary Fiber 8g %28

Total Sugars 2g

Protein 9g

Vitamin D 0.0IU %0

Calcium 19.0mg %1

Iron 3.3mg %18

Potassium 369mg %9

Phosphorus 180.0mg %18

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in lentils

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin A 8.0IU %0

Vitamin E 0.1mg %1

Vitamin K 1.7µg %1

Vitamin C 1.5mg %2

Vitamin B2 (Riboflavin) 0.1mg %6

Choline, total 32.7mg %6

Vitamin B3 (Niacin) 1.1mg %7

Vitamin B5 (Pantothenic acid) 0.6mg %13

Vitamin B6 0.2mg %14

Vitamin B1 (Thiamin) 0.2mg %14

Minerals in lentils

Sodium 2.0mg %0

Calcium 19.0mg %1

Selenium 2.8µg %5

Magnesium 36.0mg %9

Zinc 1.3mg %9

Potassium 369.0mg %10

Phosphorus 180.0mg %18

Iron 3.3mg %19

Manganese 0.5mg %21

Copper 0.3mg %28

Amino Acids in lentils

Methionine 0.1g %10

Leucine 0.7g %22

Valine 0.4g %23

Tyrosine 0.2g %26

Isoleucine 0.4g %26

Tryptophan 0.1g %27

Lysine 0.6g %28

Threonine 0.3g %29

Histidine 0.3g %34

Cystine 0.1g %38

Phenylalanine 0.4g %47

Fatty Acids in lentils

DPA 0.00g %0

Omega-3 0.00g %0

DHA 0.00g %0

EPA 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of lentils is 40.0/100 which makes it a excellent quality carbohydrate food.

40.0
low
excellent
good

Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Lentils has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 73
Valine 39 50
Isoleucine 30 43
Tryptophan 6 9
Lysine 45 70
Threonine 23 36
Histidine 15 28
Met+Cys 22 22
Phe+Tyr 30 76

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in lentils is 3.8 which makes it a medium P:E food.

3.8
low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of lentils is 1.2 which makes it a low energy density food.

1.2%
low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in lentils as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that lentils is lacking.

Nutrient Density Score for lentils is 20/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score

20%
low
excellent
good

Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for lentils

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 5.06 <12
Potassium:Sodium 184.50 >2
Caclcium:Magnesium 0.53 <2
Iron:Copper 13.15 <15
Calcium:Phosphorus 0.11 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 72%

72%
low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

71% of insulinogenic calories

71%
low
high
medium