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Brown Lentils

Brown Lentils

EverydayDry

Brown lentils are a versatile legume recognized for their earthy flavor and ability to maintain shape during cooking. These nutrient-dense lentils provide substantial plant-based protein and dietary fiber, along with notable amounts of iron and folate. Unlike larger legumes, they require no pre-soaking and cook in 20-30 minutes, making them ideal for soups, stews, and salads. Their affordability and long shelf life as a dry pantry staple enhance their practicality in diverse meal planning.

Macro Impact

A 1/4 cup serving contains 170 calories, 13g protein, 30g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 170 calories?
Walking3.5 mph, moderate pace
40 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1/4 cup (50 g)
Amount per serving
Calories170
% Daily Value*
Total Fat1g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.7g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium0.7mg
0%
Total Carbohydrate30g
11%
Dietary Fiber6g
20%
Total Sugars0.6g
Includes Added Sugars0g
0%
Protein13g
Vitamin D0mcg
0%
Calcium35mg
3%
Iron3mg
18%
Potassium339mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
30 / 275 g
11%
Fiber
6 / 28 g
20%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
22 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
3%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
3%
Omega 9
0 g
Protein
Protein
13 / 80 g
16%
Amino Acids
Histidine
0 / 3 g
10%
Isoleucine
1 / 2 g
31%
Leucine
1 / 3 g
29%
Lysine
1 / 2 g
40%
Methionine
0 / 1 g
13%
Phenylalanine
1 / 2 g
30%
Threonine
1 / 1 g
42%
Tryptophan
0 / 0 g
47%
Valine
1 / 2 g
29%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
0 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
38%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
1 / 15 mg
9%
Pantothenic Acid, B5
1 / 5 mg
13%
Pyridoxine, B6
0 / 1 mg
21%
Biotin, B7
5 / 30 mcg
17%
Cobalamin, B12
0 / 2 mcg
0%
Folate
240 / 400 mcg
60%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
2 / 105 mcg
1%
Minerals
Calcium
35 / 1k mg
4%
Copper
0 / 1 mg
28%
Iron
3 / 13 mg
25%
Magnesium
24 / 370 mg
6%
Manganese
1 / 2 mg
24%
Phosphorous
187 / 700 mg
27%
Potassium
339 / 3k mg
11%
Selenium
4 / 55 mcg
7%
Sodium
1 / 2.3k mg
0%
Zinc
1 / 10 mg
13%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
5 g
Caffeine
0 mg
Choline
48 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Lentils, brown, dried, raw. Frida. Public Food Key 622.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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