Edible parts
Cooked seeds (pulses)
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 485 kJ / 116 kcal | 6% |
| Protein | 9 g | 18% |
| Carbohydrate | 20 g | 8% |
| Natural sugars | 1.8 g | 2% |
| Fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | <1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 7.9 g |
| Monounsaturated fat | 0.06 g |
| Polyunsaturated fat | 0.18 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin C | 1.5 mg | 2% |
| Vitamin K | 1.7 µg | 2% |
| Folate | 181 µg | 91% |
| Thiamin (B1) | 0.17 mg | 15% |
| Riboflavin (B2) | 0.07 mg | 5% |
| Niacin (B3) | 1.06 mg | 7% |
| Pantothenic acid (B5) | 0.64 mg | 11% |
| Vitamin B6 | 0.18 mg | 13% |
| Choline | 32.7 mg | — |
| Calcium | 19 mg | 2% |
| Iron | 3.3 mg | 24% |
| Magnesium | 36 mg | 10% |
| Potassium | 369 mg | 18% |
| Zinc | 1.3 mg | 13% |
| Copper | 0.25 mg | 25% |
| Manganese | 0.49 mg | 25% |
| Phosphorus | 180 mg | 26% |
| Sodium | 2 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Lentils, mature seeds, cooked, boiled, without salt (USDA FDC SR Legacy 172421). Nutrients the row does not report are left blank.
Prep notes
Figures are for cooked lentils. Dry seed absorbs water; cooking softens starch and fibre so the per-100 g plate matches a drained cooked portion. Varieties (red, green, brown) share this cooked card in Wave 1.
Caution
Cooked grocery lentils. Dry raw seed is not the same row. Not a wild forage note.
Answer-ready
Lentils (Lens culinaris; ES lentejas; SK šošovica) are a cooked pulse on this atlas card. Nutrition is per 100 g cooked with % NRV (UK) where listed — food data for what is on the plate, not a diary score or medical claim.