OpenNutrition

AboutDownload
Yellow Lentils

Yellow Lentils

EverydayDry

Yellow lentils are a split and hulled legume variety known for their quick cooking time and mild, slightly sweet flavor. These lentils break down easily when cooked, making them ideal for thickening soups, curries, and Indian dals, while providing substantial plant-based protein and dietary fiber. Their processing method removes the outer skin, resulting in a softer texture compared to whole lentils and increased digestibility. As a gluten-free staple rich in iron and folate, they’re particularly valued in vegetarian and vegan meal planning.

Macro Impact

A 1/4 cup serving contains 169 calories, 12g protein, 30g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 169 calories?
Walking3.5 mph, moderate pace
39 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1/4 cup (48 g)
Amount per serving
Calories169
% Daily Value*
Total Fat0.5g
1%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium3mg
0%
Total Carbohydrate30g
11%
Dietary Fiber5g
19%
Total Sugars1.0g
Includes Added Sugars0g
0%
Protein12g
Vitamin D0mcg
0%
Calcium17mg
1%
Iron4mg
21%
Potassium458mg
10%

* 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
5 / 28 g
19%
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
0 g
Fat
Total Fat
0 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
12 / 80 g
16%
Amino Acids
Histidine
0 / 3 g
13%
Isoleucine
1 / 2 g
44%
Leucine
1 / 3 g
29%
Lysine
1 / 2 g
46%
Methionine
0 / 1 g
9%
Phenylalanine
1 / 2 g
41%
Threonine
1 / 1 g
49%
Tryptophan
0 / 0 g
67%
Valine
1 / 2 g
35%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
0 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
36%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
1 / 15 mg
7%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
18%
Biotin, B7
4 / 30 mcg
13%
Cobalamin, B12
0 / 2 mcg
0%
Folate
230 / 400 mcg
57%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
27%
Iron
4 / 13 mg
30%
Magnesium
23 / 370 mg
6%
Manganese
1 / 2 mg
25%
Phosphorous
86 / 700 mg
12%
Potassium
458 / 3k mg
15%
Selenium
1 / 55 mcg
2%
Sodium
3 / 2.3k mg
0%
Zinc
1 / 10 mg
13%
Chromium
2 / 30 mcg
8%
Molybdenum
71 / 45 mcg
158%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
5 g
Caffeine
0 mg
Choline
19 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, pink, raw. Canadian Nutrient File. Food ID 4869.

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.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC