Lentils: what it contains and why it matters
Lentils is dried pulses (dal) such as masoor and moong. This page lists its nutritional content from published sources and explains which lab parameters it relates to.
Last reviewed: 2026-09-04
Nutritional content of lentils
Per 100 g edible portion, from published composition data.
| Nutrient | Per 100 g | Source |
|---|---|---|
| EnergyRaw, dried mature seeds | 352 kcal | USDA |
| ProteinRaw, dried mature seeds | 24.63 g | USDA |
| Carbohydrate, by difference | 63.35 g | USDA |
| Total dietary fiber | 10.7 g | USDA |
| Iron | 6.51 mg | USDA |
| Folate, total | 479 µg | USDA |
| Potassium | 677 mg | USDA |
| Magnesium | 47 mg | USDA |
| Phosphorus | 281 mg | USDA |
| Zinc | 3.27 mg | USDA |
Which lab parameters does lentils relate to?
Iron
Iron is needed to make haemoglobin, the protein in red blood cells that carries oxygen around the body [WHO].
Understand your Haemoglobin result →See all iron-rich foods →
Folate
Folate is needed to make and repair DNA and to form red blood cells [WHO].
Potassium
Potassium helps nerves and muscles work and helps balance the body's fluids [WHO].
Magnesium
Magnesium supports muscle and nerve function and helps build bone [WHO].
Understand your Magnesium result →See all magnesium-rich foods →
Protein
Dietary protein provides the amino acids the body uses to build and repair tissue [WHO].
Vegetarian and dietary notes
Lentils are plant-derived legumes suitable for vegetarian and vegan diets and are naturally gluten-free.
Frequently asked questions
What is the protein content of dried lentils?
Dried raw lentils contain 24.63 g of protein per 100 g [USDA]. Dietary protein supplies amino acids utilized in protein synthesis, tissue maintenance, and structural cell processes.
How much iron is in dried lentils and what is its physiological role?
Dried lentils supply 6.51 mg of iron per 100 g [USDA]. Iron is an essential component of heme proteins, including hemoglobin and myoglobin, which facilitate the binding and transport of oxygen across tissues.
What is the folate content of dried lentils?
Dried lentils provide 479 µg of folate per 100 g [USDA]. Folate functions as a coenzyme in the transfer of one-carbon units, an essential step in nucleotide synthesis and cellular division.
What are the potassium and magnesium levels in dried lentils?
Dried lentils contain 677 mg of potassium and 47 mg of magnesium per 100 g [USDA]. Potassium serves as a primary intracellular cation regulating osmotic balance and membrane potentials, while magnesium functions as an enzymatic cofactor in ATP-dependent metabolic reactions.
How much dietary fiber is found in dried lentils?
Dried lentils contain 10.7 g of total dietary fiber per 100 g [USDA]. Dietary fiber consists of plant polysaccharides resistant to endogenous digestive enzymes, which undergo partial or complete fermentation in the large intestine.
Sources
- USDA — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- WHO — World Health Organization — nutrition fact sheets. https://www.who.int/