Lentils – RootCauseAI

Lentils, per 100 g: 114 kcal, 9 g protein, 19.5 g carbohydrate, 7.9 g fibre, 0.4 g fat. Figures are the USDA reference values for “Lentils, mature seeds, cooked, boiled, with salt”.

At 100 g it reaches the EU threshold to be called a source of folate, phosphorus, copper, manganese. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.

High protein32% of the energy in this food is proteinHigh fibre7.9 g fibre per 100 gFat-freeUnder 0.5 g fat per 100 gLow sugars1.8 g sugars per 100 g

Nutritional value per 100 g

Nutrient	Per 100 g	% NRV
Energy and macronutrients
Energy	114 kcal
Protein	9.02 g
Fat	0.38 g
of which saturates	0.053 g
of which monounsaturates	0.064 g
of which polyunsaturates	0.175 g
Carbohydrate	19.5 g
of which sugars	1.8 g
Fibre	7.9 g
Water	69.6 g
Cholesterol	0 mg
Minerals
Calcium	19 mg	2.38%
Iron	3.33 mg	23.8%
Magnesium	36 mg	9.6%
Phosphorus	180 mg	25.7%
Potassium	369 mg	18.5%
Sodium	238 mg
Zinc	1.27 mg	12.7%
Copper	0.251 mg	25.1%
Manganese	0.494 mg	24.7%
Selenium	2.8 µg	5.09%
Vitamins
Vitamin A	0 µg
Vitamin D	0 µg
Vitamin E	0.11 mg	0.917%
Vitamin K	1.7 µg	2.27%
Vitamin C	1.5 mg	1.88%
Thiamine (B1)	0.169 mg	15.4%
Riboflavin (B2)	0.073 mg	5.21%
Niacin (B3)	1.06 mg	6.63%
Pantothenic acid (B5)	0.638 mg	10.6%
Vitamin B6	0.178 mg	12.7%
Folate	181 µg	90.5%
Vitamin B12	0 µg

% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.

What this food is a source of

This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.

High in Folate90.5% NRV per 100 g

Folate contributes to normal blood formation
Folate has a role in the process of cell division

Source of Phosphorus25.7% NRV per 100 g

Phosphorus contributes to the maintenance of normal bones
Phosphorus contributes to normal energy-yielding metabolism

Source of Copper25.1% NRV per 100 g

Copper contributes to normal energy-yielding metabolism
Copper contributes to the protection of cells from oxidative stress

Source of Manganese24.7% NRV per 100 g

Manganese contributes to normal energy-yielding metabolism
Manganese contributes to the maintenance of normal bones

Source of Iron23.8% NRV per 100 g

Iron contributes to normal formation of red blood cells and haemoglobin
Iron contributes to the reduction of tiredness and fatigue

Source of Potassium18.5% NRV per 100 g

Potassium contributes to normal muscle function
Potassium contributes to the maintenance of normal blood pressure

Source of Thiamine (B1)15.4% NRV per 100 g

Thiamine contributes to normal energy-yielding metabolism
Thiamine contributes to the normal function of the heart

High protein31.6% of energy from protein

Protein contributes to a growth in muscle mass
Protein contributes to the maintenance of muscle mass

Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Lentils, mature seeds, cooked, boiled, with salt (FDC ID 175254). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.

This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.