Calories in Lentils

There are few foods that you are going to eat that provide as many nutritional benefits as lentils do, but how many calories are in lentils? This page is going to provide you with all of the information that you are going to need when it comes to lentils calories, and also lentils nutrition facts.

The lentil is a pulse that is produced in millions of tonnes each year in countries such as Canada, USA, India, Australia and Turkey. They are relatively high in calories, but they have some huge nutritional benefits such as a high volume of protein, Folate (vitamin B9), Phosphorus. Magnesium and Iron. You can find all of the nutritional information on lentils further down the page after we have covered lentil calories.

Lentils are one of the oldest foods known to be eaten by man, and that is hardly surprising when you see just what your body can get from them. There are various different types of lentils, as they come in many sizes and colors. One of the most popular products that come from lentils are lentil soup.

Lentils calories - Raw

In this next section we are going to show you how many calories in lentils, using various examples of this popular pulse.

  • In a 6.8 oz cup of lentils there are 678 calories
  • In 1 oz of raw lentil there are 100 calories
  • In 10 g of raw lentil there are 35 calories

How many calories in boiled lentils?

The below examples are for boiled lentils without any added salt:

  • In a 3.5 oz serving of boiled lentils there are 115 calories
  • In a 7 oz cup of boiled lentils there are 230 calories
  • In 1 oz of boiled lentils there are 33 calories
  • In 10 g of boiled lentils there are 12 calories

How many calories in lentil soup?

  • In a 8.5 oz cup of lentil soup there are 160 calories
  • In 1 oz of lentil soup there are 19 calories
  • In 10 g of lentil soup there are 7 calories

Please note that the above calorific values are approximations.

In the above example of calories lentil have in them, and any other lentil related products, you should always check the label for information on the calories inside them, as it is possible from these to differ between brands.

Lentils nutrition facts

The following lentil nutritional information is based on 3.5 oz or 100g of raw edible pulse:

  • Vitamin A - 39 IU
  • Vitamin B1 (Thiamin) - 0.87 milligrams (a very impressive 76% of your recommended daily allowance)
  • Vitamin B2 (Riboflavin) - 0.2 milligrams
  • Vitamin B3 (Niacin) - 2.6 milligrams (a brilliant 58% of your daily recommended allowance
  • Vitamin B5 (Pantothenic acid) - 2.1 milligrams (a helpful 21% of your daily recommended allowance)
  • Vitamin B6 - 0.5 milligrams (an impressive 27% of your daily recommended allowance)
  • Vitamin B9 (Folate) - 479 micrograms (an amazing 120% of your RDA)
  • Vitamin C - 4.4 milligrams
  • Vitamin E- 0.5 milligrams
  • Vitamin K - 5 milligrams
  • Calcium - 56 milligrams
  • Copper - 0.5 milligrams
  • Iron - 7.54 milligrams (a fantastic 58% of your recommended daily allowance)
  • Magnesium - 122 milligrams (a credible 34% of your recommended daily allowance)
  • Phosphorous - 451 milligrams (a massive 64% of your recommended daily allowance)
  • Potassium - 955 milligrams (a helpful 20% of your recommended daily allowance)
  • Selenium - 8.3 micrograms
  • Sodium - 6 milligrams
  • Zinc - 4.78 milligrams
  • Choline - 96.4 milligrams
  • Protein - 26 g
  • Dietary Fiber - 31 g
  • Carbohydrates - 60 g
  • Water - 10.4 g
  • Fat - 1 g
  • Sugars - 2 g

The RDA/RDI featured in this list applies to the average male adult and can vary due to age, gender and individual requirements due to medical reasons.

As you can see there are several huge nutritional benefits that can be obtained by eating lentils. They may be high in calories in comparison to other beans, pulses, and vegetables, but just look at the nutritional benefits of lentils, they are certainly not to be ignored.

More information

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