Lentils · Lens culinaris

Lentils, mature seeds, cooked, boiled, without salt

Nutrition facts per 100 g · edible portion

Pulses

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8 forms & preparations

Lentils, dry Lentils, mature seeds, cooked, boiled, with salt Lentils, mature seeds, cooked, boiled, without salt Lentils, pink, raw Lentils, raw Lentils, sprouted, cooked, stir-fried, with salt Lentils, sprouted, cooked, stir-fried, without salt Lentils, sprouted, raw

Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Lentils, mature seeds, cooked, boiled, without salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

116 kcal Calories

18%

9.0 g Protein

20.1 g Carbs

0.4 g Fat

Very good nutrient density 40/100

How many beneficial nutrients Lentils, mature seeds, cooked, boiled, without salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Lentils, mature seeds, cooked, boiled, without salt come from — the split across carbs, fat & protein.

116 kcal / serving

67% from carbs

Carbs 67%

20.1 g per serving
Fat 3%

0.4 g per serving
Protein 30%

9.0 g per serving

What Lentils, mature seeds, cooked, boiled, without salt is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Folate (B9)45% Dietary Fiber28% Copper28% Manganese21% Iron19% Protein18% Thiamin (B1)14% Phosphorus14% Pantothenic Acid (B5)13% Zinc12% Vitamin B610%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	20.1 g	7%
Dietary Fiber	7.9 g	28%
Total Sugars	1.8 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.4 g	0%
Saturated Fat	0.1 g	0%
Monounsaturated Fat	0.1 g	—
Polyunsaturated Fat	0.2 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	37.0 mg	—
Omega-6 Fatty Acids	137.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	1.0 mg	—
Palmitic Acid	45.0 mg	—
Stearic Acid	5.0 mg	—
Palmitoleic Acid	1.0 mg	—
Oleic Acid	61.0 mg	—
Gadoleic Acid	2.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	137.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	9.0 g	18%
Histidine	254.0 mg	—
Isoleucine	390.0 mg	—
Leucine	654.0 mg	—
Lysine	630.0 mg	—
Methionine	77.0 mg	—
Phenylalanine	445.0 mg	—
Threonine	323.0 mg	—
Tryptophan	81.0 mg	—
Valine	448.0 mg	—
Alanine	377.0 mg	—
Arginine	697.0 mg	—
Aspartic Acid	998.0 mg	—
Cystine	118.0 mg	—
Glutamic Acid	1,399.0 mg	—
Glycine	367.0 mg	—
Proline	377.0 mg	—
Serine	416.0 mg	—
Tyrosine	241.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	1.5 mg	2%
Vitamin D	0.0 mcg	0%
Vitamin E	0.1 mg	1%
Vitamin K	1.7 mcg	1%
Thiamin (B1)	0.2 mg	14%
Riboflavin (B2)	0.1 mg	6%
Niacin (B3)	1.1 mg	7%
Vitamin B6	0.2 mg	10%
Folate (B9)	181.0 mcg	45%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.6 mg	13%
Choline	32.7 mg	6%

Minerals	Amount	% DV
Calcium	19.0 mg	1%
Iron	3.3 mg	19%
Magnesium	36.0 mg	9%
Phosphorus	180.0 mg	14%
Potassium	369.0 mg	8%
Sodium	2.0 mg	0%
Zinc	1.3 mg	12%
Copper	0.3 mg	28%
Manganese	0.5 mg	21%
Selenium	2.8 mcg	5%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	0.8 g	—

About Lentils, mature seeds, cooked, boiled, without salt

Lentils are small, quick-cooking legumes that have fed people for thousands of years — the backbone of dals, soups and stews across the Middle East, South Asia and the Mediterranean. Unlike most dried beans they need no soaking, which makes them one of the most practical pulses to cook.

They're a nutritional bargain: high in plant protein and fiber, naturally very low in fat, and a good source of folate, iron and potassium. That fiber-and-protein combination makes cooked lentils genuinely filling and gentle on blood sugar, which is why they anchor so many plant-forward diets.

Earthy and hearty, lentils stretch a meal cheaply — equally at home bulking out a soup, standing in for some of the meat in a ragu, or carrying a salad.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Lentils, mature seeds, cooked, boiled, without salt?

There are 116 calories in 100 g of Lentils, mature seeds, cooked, boiled, without salt, or about 230 calories in 1 cup (198 g).

How much protein is in Lentils, mature seeds, cooked, boiled, without salt?

Lentils, mature seeds, cooked, boiled, without salt contains 9.0 g of protein per 100 g.

How many carbs are in Lentils, mature seeds, cooked, boiled, without salt?

Lentils, mature seeds, cooked, boiled, without salt has 20.1 g of carbohydrates per 100 g.

How much fat is in Lentils, mature seeds, cooked, boiled, without salt?

Lentils, mature seeds, cooked, boiled, without salt provides 0.4 g of total fat per 100 g.

What is Lentils, mature seeds, cooked, boiled, without salt a good source of?

Lentils, mature seeds, cooked, boiled, without salt is an excellent source of Folate (B9) (45% DV), Dietary Fiber (28% DV), Copper (28% DV) and Manganese (21% DV) and a good source of Iron, Protein, Thiamin (B1), Phosphorus, Pantothenic Acid (B5) and Zinc (per 100 g). Daily Values are based on a 2,000-calorie diet.