Group
pulse
Edible parts
Split dried seeds, as sold
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 | 1301 kJ / 311 kcal | 16% |
| Protein | 25.6 g | 51% |
| Carbohydrate | 51.2 g | 20% |
| Natural sugars | 1.3 g | 1% |
| Fat | 1.8 g | 3% |
| Saturated fat | 0.28 g | 1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 17.4 g |
| Monounsaturated fat | 0.28 g |
| Polyunsaturated fat | 0.69 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 10 µg RE | 1% |
| Vitamin E | 1.11 mg | 9% |
| Folate | 164 µg | 82% |
| Thiamin (B1) | 0.57 mg | 52% |
| Riboflavin (B2) | 0.16 mg | 11% |
| Niacin (B3) | 3 mg | 19% |
| Pantothenic acid (B5) | 1.29 mg | 22% |
| Vitamin B6 | 0.32 mg | 23% |
| Biotin (B7) | 2.8 µg | 6% |
| Calcium | 33 mg | 4% |
| Iron | 7 mg | 50% |
| Magnesium | 59 mg | 16% |
| Potassium | 717 mg | 36% |
| Zinc | 3.3 mg | 33% |
| Copper | 0.72 mg | 72% |
| Manganese | 1.34 mg | 67% |
| Phosphorus | 349 mg | 50% |
| Selenium | 34 µg | 62% |
| Iodine | 6 µg | 4% |
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, red, split, dried, raw (CoFID 2021 13-657). Nutrients the row does not report are left blank.
Prep notes
Values are per 100 g of the dry food, as sold. Usually prepared before eating. Per 100 g figures match this catalogue row.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Red split lentils, dry (Lens culinaris) is listed in Thrive’s plant atlas under pulse. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Split dried seeds, as sold.