Edible parts
Cooked seeds (pulses)
Nutrition per 100 g
Food data (CoFID / USDA). % NRV is UK where a reference exists. Curiosity about the plant — not a diary score.
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Energy | 485 kJ / 116 kcal | 6% |
| Protein | 9 g | 18% |
| Carbohydrate | 20 g | 8% |
| Fibre | 7.9 g | — |
| Natural sugars | 1.8 g | — |
| Fat | 0.4 g | 1% |
| Vitamin C | 1.5 mg | 2% |
| Vitamin K | 1.7 µg | 2% |
| Folate | 181 µg | 91% |
| Vitamin B6 | 0.18 mg | 13% |
| Calcium | 19 mg | 2% |
| Iron | 3.3 mg | 24% |
| Magnesium | 36 mg | 10% |
| Potassium | 369 mg | 18% |
| Zinc | 1.3 mg | 13% |
| Sodium | 2 mg | — |
Per 100 g · CoFID / USDA · % NRV UK · not medical advice
Prep notes
Figures are for cooked lentils. Dry seed absorbs water; cooking softens starch and fibre so the per-100 g plate matches a drained cooked portion. Varieties (red, green, brown) share this cooked card in Wave 1.
Season
Dry pulse — year-round pantry.
Caution
Cooked grocery lentils. Dry raw seed is not the same row. Not a wild forage note.
Answer-ready
Lentils (Lens culinaris; ES lentejas; SK šošovica) are a cooked pulse on this atlas card. Nutrition is per 100 g cooked with % NRV (UK) where listed — food data for what is on the plate, not a diary score or medical claim.