Legumes • Deep Nutrition Analytics
Lentils, raw
As a recognized legumes, Lentils, raw delivers 351 calories per 100g, with energy primarily anchored by carbohydrates (63.4g) to support daily activity. On the micronutrient spectrum, it provides a strong 84% DV of Copper (0.754 mg) per 100g. A higher calorie density (3.5 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 24.6 g
- Carbohydrates
- 63.4 g
- Fat
- 1.1 g
- Fiber
- 10.7 g
Carbohydrate Quality & Sustained Energy
Lentils, raw delivers 63.4g of carbohydrates balanced with 10.7g of fiber, yielding 52.7g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 2 g |
| Total lipid (fat) | 1.1 g |
| Fiber, total dietary | 10.7 g |
| Protein | 24.6 g |
| Energy | 1470 kJ |
| Carbohydrate, by difference | 63.4 g |
| Energy | 352 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.8 mg |
| Manganese | 1.4 mg |
| Iron | 6.5 mg |
| Vitamin B6 | 0.5 mg |
| Zinc | 3.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.5 mg |
| Vitamin E (alpha-tocopherol) | 0.5 mg |
| Vitamin A, RAE | 2 µg |
| Vitamin A, IU | 39 IU |
| Vitamin C, total ascorbic acid | 4.5 mg |
| Vitamin K (phylloquinone) | 5 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Sodium, Na | 6 mg |
| Copper, Cu | 0.8 mg |
| Manganese, Mn | 1.4 mg |
| Iron, Fe | 6.5 mg |
| Magnesium, Mg | 47 mg |
| Phosphorus, P | 281 mg |
| Calcium, Ca | 35 mg |
| Potassium, K | 677 mg |
| Zinc, Zn | 3.3 mg |
| Selenium, Se | 0.1 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fructose | 0.3 g |
| Sucrose | 1.5 g |
| Maltose | 0.3 g |
| Carotene, beta | 23 µg |
| Tocopherol, gamma | 4.2 mg |
| Niacin | 2.6 mg |
| Pantothenic acid | 2.1 mg |
| Choline, total | 96.4 mg |
| Folate, DFE | 479 µg |
| SFA 18:0 | 0 g |
| MUFA 20:1 | 0 g |
| Folate, food | 479 µg |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Thiamin | 0.9 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 479 µg |
| Ash | 2.7 g |
| Starch | 49.9 g |
| Tryptophan | 0.2 g |
| Threonine | 0.9 g |
| Methionine | 0.2 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.7 g |
| Alanine | 1 g |
| Glutamic acid | 3.8 g |
| Glycine | 1 g |
| Proline | 1 g |
| Fatty acids, total saturated | 0.2 g |
| Fatty acids, total monounsaturated | 0.2 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| MUFA 18:1 | 0.2 g |
| PUFA 18:2 | 0.4 g |
| PUFA 18:3 | 0.1 g |
| SFA 16:0 | 0.1 g |
| Water | 8.3 g |
| Isoleucine | 1.1 g |
| Leucine | 1.8 g |
| Lysine | 1.7 g |
| Cystine | 0.3 g |
| Valine | 1.2 g |
| Arginine | 1.9 g |
| Histidine | 0.7 g |
| Aspartic acid | 2.7 g |
| Serine | 1.1 g |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 677 mg of dietary potassium (14% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 6.5 mg of dietary iron (36% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- tablespoon12 g
- cup192 g
Compare Lentils, raw with Category Peers
Lentils, raw vs Yardlong beans, mature seeds, raw
Compared to Yardlong beans, mature seeds, raw, Lentils, raw has 3% less fiber and 1% higher calories per 100g.
Lentils, raw vs Lentils, pink or red, raw
Compared to Lentils, pink or red, raw, Lentils, raw has 1% less fiber and 2% lower calories per 100g.
Frequently Asked Questions
How many calories are in Lentils, raw?
A standard 100-gram serving of Lentils, raw contains 351 calories (1469 kJ), alongside 24.6g of protein, 63.4g of carbohydrates, and 1.1g of fat.
In common serving sizes:- 12g (tablespoon): ~42 kcal
- 192g (cup): ~674 kcal
Is Lentils, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 52.7g of net carbs per 100g (63.4g total carbs minus 10.7g fiber), consuming Lentils, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Lentils, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Lentils, raw are:
- Copper: 0.754 mg (84% of your daily value)
- Manganese: 1.39 mg (60% of your daily value)
- Iron: 6.51 mg (36% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172420).