NutriSeek

Legumes

Lentils

Rich in FolateRich in FiberRich in Copper

Overview

Why eat lentils?

Lentils are one of the most efficient foods on the plate: a cup of cooked lentils brings nearly 18 grams of plant protein and almost 16 grams of fiber for about 230 calories, with almost no fat. They also carry impressive amounts of folate, iron, copper and potassium, making them a staple worth keeping in rotation.

Good to know: Plant iron is absorbed less readily than iron from meat, so pairing lentils with a vitamin C source like tomatoes, peppers or a squeeze of lemon helps your body take up more of it.

  1. Protein without the fat

    One cup of cooked lentils supplies 17.9 g of protein (36% DV) with under 1 g of fat, supporting muscle repair and everyday satiety.

  2. Exceptional fiber load

    At 15.6 g of fiber per cup (56% DV), lentils feed gut bacteria and are linked to steadier blood sugar and better cholesterol levels.

  3. Folate and iron rich

    A cup delivers 358 µg of folate (90% DV) and 6.6 mg of iron (37% DV), nutrients central to red blood cell formation and oxygen transport.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in lentils?

Calories

116kcal

Protein

9g

Carbs

20g

Fat

0.38g

Fiber

7.9g

Sugars

1.8g

Minerals

  • Calcium19 mg1%
  • Iron3.3 mg19%
  • Magnesium36 mg9%
  • Phosphorus180 mg14%
  • Potassium369 mg8%
  • Sodium2 mg0%
  • Zinc1.3 mg12%
  • Copper0.25 mg28%
  • Selenium2.8 µg5%

Vitamins

  • Vitamin C1.5 mg2%
  • Vitamin E0.11 mg1%
  • Vitamin K1.7 µg1%
  • Thiamin (B1)0.17 mg14%
  • Riboflavin (B2)0.07 mg6%
  • Niacin (B3)1.1 mg7%
  • Vitamin B60.18 mg10%
  • Folate181 µg45%

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Questions about lentils

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Source: USDA FoodData Central, “Lentils, mature seeds, cooked, boiled, without salt” (SR Legacy, FDC ID 172421).View the USDA record ↗ (opens in a new tab).