Source: USDA FoodData Central · Raw, Dry · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Folate (B9) | 179µg | 45% | |
| Manganese | 0.98mg | 43% | |
| Iron | 3.3mg | 18% | |
| Phosphorus | 180mg | 14% | |
| Zinc | 1.27mg | 12% | |
| Thiamine (B1) | 0.17mg | 14% | |
| Potassium | 369mg | 8% | |
| Magnesium | 36mg | 9% | |
| Vitamin B6 | 0.18mg | 11% | |
| Copper | 0.25mg | 28% |
| Weight | Calories | Protein | Net Carbs | Fiber |
|---|
Cooked lentils are 70% water. Net carbs: 12.2g/100g. GI ~32 — one of the lowest of any food. Dry lentils: 353 kcal/100g. No soaking required. Cook in 20-30 min. Red lentils cook faster (15 min) and have slightly less fiber.
Lentils provide 179µg of folate per 100g (45% DV) — the richest plant source of folate available. A cup provides 358µg — 90% of the daily requirement. Folate is essential for DNA synthesis, cell division, and prevention of neural tube defects during early pregnancy. For pregnant women and those planning pregnancy, lentils are among the most important dietary folate sources.
Lentils' 7.9g of fiber per 100g includes significant resistant starch and oligosaccharides that function as prebiotics. Multiple Evidence suggests lentil consumption significantly increases Bifidobacterium and Lactobacillus populations — beneficial bacteria associated with improved immunity, reduced inflammation, and better metabolic health. The PREDIMED study found legume consumption associated with a 35% reduction in cardiovascular disease risk.
Lentils provide 3.3mg of iron per 100g — the highest of any legume and among the richest plant sources overall. While non-haem iron from lentils is less bioavailable than haem iron from meat, pairing with vitamin C-rich foods (tomatoes, peppers, lemon) increases absorption 2-6×. A cup of lentils with a squeeze of lemon provides ~6.6mg of iron with meaningfully improved bioavailability.
A 2014 meta-analysis of 26 RCTs found legume consumption significantly reduced LDL cholesterol, total cholesterol, and blood pressure. Lentils' combination of soluble fiber (cholesterol-binding), potassium (blood pressure), folate (homocysteine reduction), and phytochemicals makes them one of the most cardioprotective foods available. Regular lentil consumption is associated with 22% lower cardiovascular disease risk.
Nutrition values from USDA FoodData Central. Not medical advice.