Lentils are the legumes that grow in pods, on a bushy annual plant called Lens ensculenta. They are scientifically called Lens culinaris and are believed to have originated from Central Asia, during the prehistoric times. Since then, lentils have been grown throughout the world and are popularly known for their rich nutritious content. Lentils are available in many varieties and different colors, like black, green, orange, brown, red, and yellow. They abound in fiber content, which helps in reducing the cholesterol as well as blood sugar levels. They also prove to be a rich source of consistent energy to the body. They contain several vitamins, minerals and protein as well, which make them highly beneficial for health. Considering the important role played by the lentils in the nutrition chart, we bring you the complete information on their nutritional value, in the lines below.
Lentils Nutrition Facts
Amount of Lentils: 1 cup (raw)
Total Weight of Lentils: 192 grams
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Nutrients
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Amount
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Basic Components
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Protein
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49.5 g
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Carbohydrates
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115 g
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Water
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20.0 g
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Ash
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5.1 g
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Fat
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2.0 g
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Calories
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Total Calories
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2839 KJ
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Calories From Fat
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76.6 KJ
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Calories From Carbohydrate
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1930 KJ
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Calorie From Protein
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829 KJ
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Carbohydrates
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Dietary Fiber
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58.6 g
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Sugars
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3.9 g
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Sucrose
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2822 mg
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Fructose
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518 mg
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Maltose
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576 mg
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Vitamins
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Vitamin A
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74.9 IU
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Vitamin A
Retinol Activity Equivalent
Beta Carotene
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3.8 mcg
44.2 mcg
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Vitamin C
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8.4 mg
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Folate
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920 mcg
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Food Folate
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920 mcg
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Dietary Folate Equivalents
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920 mcg
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Vitamin K
Choline
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9.6 mcg
185 mg
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Pantothenic Acid
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4.1 mg
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Niacin
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5.0 mg
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Riboflavin
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0.4 mg
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Thiamin
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1.7 mg
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Vitamin E(Alpha Tocopherol)
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0.9 mg
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Gamma Tocopherol
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8.1 mg
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Vitamin B6
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1.0 mg
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Minerals
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Calcium
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108 mg
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Iron
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14.5 mg
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Magnesium
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234 mg
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Phosphorus
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866 mg
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Potassium
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1833 mg
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Sodium
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11.5 mg
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Manganese
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2.6 mg
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Selenium
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15.9 mcg
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Copper
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1.0 mg
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Zinc
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9.2 mg
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Saturated Fats
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0.3 g
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14:0
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5.8 mg
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16:0
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255 mg
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18:0
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28.8 mg
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Mono Unsaturated Fats
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0.4 g
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16:1 Undifferentiated
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5.8 mg
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18:1 Undifferentiated
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346 mg
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20:01
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11.5 mg
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Poly Unsaturated Fats
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1.0 g
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18:2 Undifferentiated
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776 mg
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18:03
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209 mg
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Other Fats
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Omega 3 Fatty Acids
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209 mg
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Omega 6 Fatty Acids
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776 mg
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Buying & Storing Tips
- You can buy lentils in prepackaged containers as well as bulk bins. If you are buying them in bulk bins, make sure that they are properly covered.
- Buy lentils from stores that have a good turnover. This shall ensure maximum freshness of the lentils.
- Before buying lentils, make sure that there is no moisture content in them. Also make sure that there is no insect damage. Go for whole lentils and never buy the cracked ones.
- Canned lentils are as much nutritious as the cooked ones. Besides, they taste great. So, they make the best alternative for cooked lentils.
- If you are going for the canned lentils, prefer the ones that do not contain extra salt or additives.
- You should always store lentils in a cool, dry and dark place. This way, they will remain fresh for a minimum period of 12 months.
- If you buy lentils at different times, take care to store them at different places. This is important because the lentils bought at different times may feature varying stages of dryness and will need varying cooking times.
- Cooked lentils generally stay fresh in the refrigerator for three days, provided they are kept in a covered container.
