Lentils, raw

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 70 / 100 How is this scored?

Composition

Energy

Protein 24.6 g · 99 kcal/100g
Fat 1.1 g · 10 kcal/100g
Carbs 63.4 g · 253 kcal/100g
Fiber 10.7 g
Water 8 g
Total energy 352 kcal

Energy is predominantly from carbs (70%); EFSA recommends 45–60% for a balanced diet

Fat quality 69 / 100 How is this scored?
Total fat
1.1g
Saturated
0.2g
Monounsat.
0.2g
Polyunsat.
0.5g
Omega-6
0.41g

Saturated fat is 0.4% of energy, within the WHO limit of 10%.

Protein quality 98 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 98%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (98% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 63 / 100 How is this scored?

Vitamins

Vitamin A 2 µg
Vitamin C 4.5 mg
Vitamin D 0.0 µg
Vitamin E 0.5 mg
Vitamin K 5 µg
Thiamin (B1) 0.87 mg
Riboflavin (B2) 0.21 mg
Niacin (B3) 2.6 mg
Pantothenic (B5) 2.1 mg
Vitamin B6 0.54 mg
Folate (B9) 479 µg
Vitamin B12 0.00 µg

Minerals

Calcium 35 mg
Iron 6.5 mg
Magnesium 47 mg
Phosphorus 281 mg
Potassium 677 mg
Sodium 6 mg
Zinc 3.3 mg
Copper 0.75 mg
Manganese 1.39 mg
Selenium 0.1 µg

Notable source of Folate (B9) (240% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.