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Red Lentils

Red Lentils

EverydayDry

Red lentils are split, skinless legumes known for their quick cooking time and ability to break down into a creamy texture when simmered. These copper-orange pulses provide substantial plant-based protein and dietary fiber while being naturally low in fat, with notable iron and folate content. A staple in Indian dals and Middle Eastern stews, they absorb flavors readily and require no pre-soaking, making them ideal for time-sensitive meals.

Macro Impact

A 1/4 cup serving contains 170 calories, 12g protein, 29g 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 Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.6g
Monounsaturated Fat0.3g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate29g
10%
Dietary Fiber7g
26%
Total Sugars1g
Includes Added Sugars0g
0%
Protein12g
Vitamin D0mcg
0%
Calcium24mg
2%
Iron4mg
20%
Potassium368mg
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
29 / 275 g
10%
Fiber
7 / 28 g
26%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
3 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
20 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 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
12 / 80 g
14%
Amino Acids
Histidine
0 / 3 g
11%
Isoleucine
1 / 2 g
33%
Leucine
1 / 3 g
31%
Lysine
1 / 2 g
36%
Methionine
0 / 1 g
8%
Phenylalanine
1 / 2 g
32%
Threonine
0 / 1 g
41%
Tryptophan
0 / 0 g
32%
Valine
1 / 2 g
30%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
20%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
6%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
14%
Biotin, B7
13 / 30 mcg
43%
Cobalamin, B12
0 / 2 mcg
0%
Folate
63 / 400 mcg
16%
Vitamin A
2 / 800 mcg
0%
Vitamin C
1 / 83 mg
1%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
3%
Vitamin K
4 / 105 mcg
3%
Minerals
Calcium
24 / 1k mg
2%
Copper
0 / 1 mg
39%
Iron
4 / 13 mg
28%
Magnesium
38 / 370 mg
10%
Manganese
1 / 2 mg
23%
Phosphorous
148 / 700 mg
21%
Potassium
368 / 3k mg
12%
Selenium
2 / 55 mcg
4%
Sodium
2 / 2.3k mg
0%
Zinc
2 / 10 mg
15%
Chromium
0 / 30 mcg
0%
Molybdenum
47 / 45 mcg
104%
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 number of official governmental and non-governmental sources, including:

  1. 1.Lentils, pink or red, raw. USDA Standard Reference, Legacy. Food ID 174284.
  2. 2.Lentils, red, dried, raw. Frida. Public Food Key 1799.
  3. 3.Lentil, red, hulled, dry. Australian Nutrient Database. Public Food Key F005184.

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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