Lentils, mature seeds, cooked, boiled, without salt

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 71 / 100 How is this scored?

Composition

Energy

Protein 9.0 g · 36 kcal/100g
Fat 0.4 g · 3 kcal/100g
Carbs 20.1 g · 81 kcal/100g
Fiber 7.9 g
Water 70 g
Total energy 116 kcal

Energy is predominantly from carbs (67%); EFSA recommends 45–60% for a balanced diet

Fat quality 68 / 100 How is this scored?
Total fat
0.4g
Saturated
0.1g
Monounsat.
0.1g
Polyunsat.
0.2g
Omega-6
0.14g

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 49 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 1.5 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 2 µg
Thiamin (B1) 0.17 mg
Riboflavin (B2) 0.07 mg
Niacin (B3) 1.1 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.18 mg
Folate (B9) 181 µg
Vitamin B12 0.00 µg

Minerals

Calcium 19 mg
Iron 3.3 mg
Magnesium 36 mg
Phosphorus 180 mg
Potassium 369 mg
Sodium 2 mg
Zinc 1.3 mg
Copper 0.25 mg
Manganese 0.49 mg
Selenium 2.8 µg

Notable source of Folate (B9) (90% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.