Lentils, raw
FDC 172420cup (192 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 70 · +7 vs Legumes & beans medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Lentils, raw is a strongly nutrient-dense choice at 70 of 100. Within legumes & beans it ranks 21 of 60. Per 100 grams it is an excellent source of protein (49% DV), an excellent source of dietary fiber (38% DV), an excellent source of iron (36% DV). Most of its 352 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 352 kcal | 18% |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 6 mg | 0% |
| Carbohydrate | 63 g | 23% |
| Dietary fiber | 11 g | 38% |
| Sugars | 2 g | |
| Protein | 25 g | 49% |
| Potassium | 677 mg | 14% |
| Calcium | 35 mg | 3% |
| Iron | 6.5 mg | 36% |
| Magnesium | 47 mg | 11% |
| Vitamin C | 4.5 mg | 5% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0.49 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 676 kcal | 34% |
| Total fat | 2 g | 3% |
| Saturated fat | 0.3 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 12 mg | 1% |
| Carbohydrate | 122 g | 44% |
| Dietary fiber | 21 g | 73% |
| Sugars | 3.9 g | |
| Protein | 47 g | 94% |
| Potassium | 1300 mg | 28% |
| Calcium | 67 mg | 5% |
| Iron | 12 mg | 69% |
| Magnesium | 90 mg | 21% |
| Vitamin C | 8.6 mg | 10% |
| Vitamin A | 3.8 µg | 0% |
| Vitamin E | 0.94 mg | 6% |
Source: USDA FoodData Central · Public domain
FDC 172420Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
PapadDensity 73 vs 70Refried beans, canned, fat-freeDensity 74 vs 70Beans, liquid from stewed kidney beansDensity 79 vs 70