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Green Lentils

Green Lentils

EverydayDry

Green lentils are a nutrient-dense legume recognized for maintaining firm texture when cooked, making them ideal for salads and grain bowls. These lens-shaped seeds provide substantial plant-based protein (18g per cooked cup) and dietary fiber while delivering iron and folate. Unlike red lentils that disintegrate during cooking, green lentils retain their shape, offering versatility in both cold and hot preparations without requiring pre-soaking.

Macro Impact

A 1/4 cup serving contains 175 calories, 13g protein, 30g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 175 calories?
Walking3.5 mph, moderate pace
41 min
YogaModerate effort, gentle pace
30 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
15 min

Nutrition Facts

Serving size1/4 cup (50 g)
Amount per serving
Calories175
% Daily Value*
Total Fat0.9g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium4mg
0%
Total Carbohydrate30g
11%
Dietary Fiber8g
27%
Total Sugars0.9g
Includes Added Sugars0g
0%
Protein13g
Vitamin D0mcg
0%
Calcium29mg
2%
Iron3mg
18%
Potassium393mg
8%

* 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
8 / 28 g
27%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
3 g
Insoluble Fiber
5 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
0%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
0 / 19 g
2%
Omega 9
0 g
Protein
Protein
13 / 80 g
16%
Amino Acids
Histidine
0 / 3 g
10%
Isoleucine
0 / 2 g
29%
Leucine
1 / 3 g
27%
Lysine
1 / 2 g
33%
Methionine
0 / 1 g
9%
Phenylalanine
1 / 2 g
28%
Threonine
0 / 1 g
36%
Tryptophan
0 / 0 g
29%
Valine
1 / 2 g
26%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
11%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
6%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
0 / 1 mg
16%
Biotin, B7
8 / 30 mcg
25%
Cobalamin, B12
0 / 2 mcg
0%
Folate
50 / 400 mcg
13%
Vitamin A
2 / 800 mcg
0%
Vitamin C
1 / 83 mg
2%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
29 / 1k mg
3%
Copper
0 / 1 mg
22%
Iron
3 / 13 mg
25%
Magnesium
48 / 370 mg
13%
Manganese
0 / 2 mg
15%
Phosphorous
154 / 700 mg
22%
Potassium
393 / 3k mg
13%
Selenium
12 / 55 mcg
22%
Sodium
4 / 2.3k mg
0%
Zinc
1 / 10 mg
14%
Chromium
3 / 30 mcg
11%
Molybdenum
63 / 45 mcg
139%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
6 g
Caffeine
0 mg
Choline
23 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Lentils, green, dried, raw. Frida. Public Food Key 1800.
  2. 2.Lentil, green, hulled, dry. Australian Nutrient Database. Public Food Key F005181.

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.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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