Legumes • Deep Nutrition Analytics
Lentils, mature seeds, cooked, boiled, without salt
Delivering 116 kcal per 100 grams, Lentils, mature seeds, cooked, boiled, without salt functions as a legumes with carbohydrates (20.1g) driving its core energy contribution. On the micronutrient spectrum, it provides a strong 28% DV of Copper (0.251 mg) per 100g. A higher calorie density (1.2 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 9 g
- Carbohydrates
- 20.1 g
- Fat
- 0.4 g
- Fiber
- 7.9 g
Carbohydrate Quality & Sustained Energy
Lentils, mature seeds, cooked, boiled, without salt delivers 20.1g of carbohydrates balanced with 7.9g of fiber, yielding 12.2g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 1.8 g |
| Energy | 487 kJ |
| Carbohydrate, by difference | 20.1 g |
| Energy | 116 kcal |
| Protein | 9 g |
| Fiber, total dietary | 7.9 g |
| Total lipid (fat) | 0.4 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.3 mg |
| Manganese | 0.5 mg |
| Iron | 3.3 mg |
| Phosphorus | 180 mg |
| Zinc | 1.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin A, IU | 8 IU |
| Vitamin K (phylloquinone) | 1.7 µg |
| Vitamin C, total ascorbic acid | 1.5 mg |
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 36 mg |
| Phosphorus, P | 180 mg |
| Sodium, Na | 2 mg |
| Copper, Cu | 0.3 mg |
| Manganese, Mn | 0.5 mg |
| Calcium, Ca | 19 mg |
| Potassium, K | 369 mg |
| Zinc, Zn | 1.3 mg |
| Selenium, Se | 2.8 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 5 µg |
| Folate, food | 181 µg |
| Choline, total | 32.7 mg |
| Folate, DFE | 181 µg |
| Ash | 0.8 g |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 181 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.4 g |
| Tyrosine | 0.2 g |
| Alanine | 0.4 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.4 g |
| Proline | 0.4 g |
| MUFA 16:1 | 0 g |
| Fatty acids, total saturated | 0.1 g |
| SFA 14:0 | 0 g |
| Water | 69.6 g |
| Niacin | 1.1 mg |
| Pantothenic acid | 0.6 mg |
| Isoleucine | 0.4 g |
| Leucine | 0.7 g |
| Lysine | 0.6 g |
| Cystine | 0.1 g |
| Valine | 0.4 g |
| Arginine | 0.7 g |
| Histidine | 0.3 g |
| Aspartic acid | 1 g |
| Serine | 0.4 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.2 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0 g |
Nutritional Highlights & Outliers
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Serving calculator
Common serving sizes
- cup198 g
- tbsp12 g
Compare Lentils, mature seeds, cooked, boiled, without salt with Category Peers
Lentils, mature seeds, cooked, boiled, without salt vs Peas, split, mature seeds, cooked, boiled, with salt
Compared to Peas, split, mature seeds, cooked, boiled, with salt, Lentils, mature seeds, cooked, boiled, without salt has 5% less fiber and 0% higher calories per 100g.
Lentils, mature seeds, cooked, boiled, without salt vs Lentils, mature seeds, cooked, boiled, with salt
Compared to Lentils, mature seeds, cooked, boiled, with salt, Lentils, mature seeds, cooked, boiled, without salt has 0% more fiber and 2% higher calories per 100g.
Frequently Asked Questions
How many calories are in Lentils, mature seeds, cooked, boiled, without salt?
A standard 100-gram serving of Lentils, mature seeds, cooked, boiled, without salt contains 116 calories (485 kJ), alongside 9g of protein, 20.1g of carbohydrates, and 0.4g of fat.
In common serving sizes:- 198g (cup): ~230 kcal
- 12g (tbsp): ~14 kcal
Is Lentils, mature seeds, cooked, boiled, without salt suitable for a keto or low-carb diet?
Moderately. With 12.2g of net carbs per 100g, Lentils, mature seeds, cooked, boiled, without salt can be incorporated into flexible low-carb diets, but must be strictly portion-controlled on ketogenic diets where daily net carb limits are typically 20–50 grams.
What are the main vitamins and minerals found in Lentils, mature seeds, cooked, boiled, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Lentils, mature seeds, cooked, boiled, without salt are:
- Copper: 0.251 mg (28% of your daily value)
- Manganese: 0.494 mg (21% of your daily value)
- Iron: 3.33 mg (19% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172421).