Lentils, pink or red, raw

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 74 / 100 How is this scored?

Composition

Energy

Protein 23.9 g · 96 kcal/100g
Fat 2.2 g · 20 kcal/100g
Carbs 63.1 g · 252 kcal/100g
Fiber 10.8 g
Water 8 g
Total energy 358 kcal

Energy is predominantly from carbs (69%); EFSA recommends 45–60% for a balanced diet

Fat quality 72 / 100 How is this scored?
Total fat
2.2g
Saturated
0.4g
Monounsat.
0.5g
Polyunsat.
1.1g
Omega-6
0.89g

Saturated fat is 1.0% of energy, within the WHO limit of 10%.

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

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 60 / 100 How is this scored?

Vitamins

Vitamin A 3 µg
Vitamin C 1.7 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.51 mg
Riboflavin (B2) 0.11 mg
Niacin (B3) 1.5 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.40 mg
Folate (B9) 204 µg
Vitamin B12 0.00 µg

Minerals

Calcium 48 mg
Iron 7.4 mg
Magnesium 59 mg
Phosphorus 294 mg
Potassium 668 mg
Sodium 7 mg
Zinc 3.6 mg
Copper 1.30 mg
Manganese 1.72 mg
Selenium 0.0 µg

Notable source of Copper (130% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.