17 Fit Food calories Grains, legumes and flour
Lentils calories and nutrition facts
Per 100 g: 116 kcal — 9 g protein, 0.38 g fat and 12.2 g carbs.
Red lentils collapse into a soft purée within minutes, which is why they’re the base of Indian dal and quick soups, while green, brown and Puy lentils hold their shape for salads and stews. Dry lentils are about 352 kcal per 100 g and cooked ones 116, so it’s worth noting which you weighed. Cooked lentils are rich in folate.
- High in protein
- High in fibre
- Fat-free
- Salt-free
- Protein 31%
- Fat 3%
- Carbs 42%
- Other 24%
In everyday portions
- Typical serving · 180 g 209 kcal
- 100 kcal is 85 g this much of it gives 100 kcal
- 20 g of protein is 220 g this much to eat for 20 g of protein
- Energy density Low 1.2 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cooked | 116 | 9 | 0.38 | 12.2 |
| Dry | 352 | 24.6 | 1.1 | 52.6 |
| Red, dry | 358 | 23.9 | 2.2 | 52.3 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Cooked
Energy and macros
- Energy 116 kcal 6%
- Protein 9 g 18%
- Fat 0.38 g <1%
- Carbs available, without fibre 12.2 g 5%
- Fibre 7.9 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 31%
- Fat 3%
- Carbs 42%
- Other 24%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.11 mg <1%
- Vitamin K 1.7 µg 2%
- Vitamin C 1.5 mg 2%
- Vitamin B1 (thiamin) 0.169 mg 15%
- Vitamin B2 (riboflavin) 0.073 mg 5%
- Vitamin B3 (niacin) 1.1 mg 7%
- Vitamin B5 (pantothenic acid) 0.638 mg 11%
- Vitamin B6 0.178 mg 13%
- Folate (B9) 181 µg 90%
- Vitamin B12 0 µg 0%
- Choline 32.7 mg
Minerals
- Potassium 369 mg 18%
- Calcium 19 mg 2%
- Phosphorus 180 mg 26%
- Magnesium 36 mg 10%
- Iron 3.3 mg 24%
- Zinc 1.3 mg 13%
- Copper 0.251 mg 25%
- Manganese 0.494 mg 25%
- Selenium 2.8 µg 5%
- Iodine no data
- Sodium 2 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Fat-free
- Salt-free
- High in folate
- Source of phosphorus
- Source of copper
- Source of manganese
- Source of iron
- Source of potassium
- Source of vitamin B1
Dry
Energy and macros
- Energy 352 kcal 18%
- Protein 24.6 g 49%
- Fat 1.1 g 2%
- Carbs available, without fibre 52.6 g 20%
- Fibre 10.7 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 28%
- Fat 3%
- Carbs 60%
- Other 9%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 2 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.49 mg 4%
- Vitamin K 5 µg 7%
- Vitamin C 4.5 mg 6%
- Vitamin B1 (thiamin) 0.873 mg 79%
- Vitamin B2 (riboflavin) 0.211 mg 15%
- Vitamin B3 (niacin) 2.6 mg 16%
- Vitamin B5 (pantothenic acid) 2.1 mg 36%
- Vitamin B6 0.54 mg 39%
- Folate (B9) 479 µg 240%
- Vitamin B12 0 µg 0%
- Choline 96.4 mg
Minerals
- Potassium 677 mg 34%
- Calcium 35 mg 4%
- Phosphorus 281 mg 40%
- Magnesium 47 mg 13%
- Iron 6.5 mg 46%
- Zinc 3.3 mg 33%
- Copper 0.754 mg 75%
- Manganese 1.4 mg 70%
- Selenium 0.1 µg <1%
- Iodine 0.7 µg <1%
- Sodium 6 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Low fat
- Very low salt
- High in folate
- High in vitamin B1
- High in copper
- High in manganese
- High in iron
- High in phosphorus
- High in vitamin B6
- High in vitamin B5
- High in potassium
- High in zinc
- Source of vitamin B3
- Source of vitamin B2
Red, dry
Energy and macros
- Energy 358 kcal 18%
- Protein 23.9 g 48%
- Fat 2.2 g 3%
- Carbs available, without fibre 52.3 g 20%
- Fibre 10.8 g
- Salt 0.02 g <1%
Where the calories come from
- Protein 27%
- Fat 5%
- Carbs 58%
- Other 9%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 3 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.281 mg 2%
- Vitamin K 7.2 µg 10%
- Vitamin C 1.7 mg 2%
- Vitamin B1 (thiamin) 0.51 mg 46%
- Vitamin B2 (riboflavin) 0.106 mg 8%
- Vitamin B3 (niacin) 1.5 mg 9%
- Vitamin B5 (pantothenic acid) 0.348 mg 6%
- Vitamin B6 0.403 mg 29%
- Folate (B9) 204 µg 102%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 668 mg 33%
- Calcium 48 mg 6%
- Phosphorus 294 mg 42%
- Magnesium 59 mg 16%
- Iron 7.4 mg 53%
- Zinc 3.6 mg 36%
- Copper 1.3 mg 130%
- Manganese 1.7 mg 86%
- Selenium 0 µg 0%
- Iodine 0.7 µg <1%
- Sodium 7 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Low fat
- Very low salt
- High in copper
- High in folate
- High in manganese
- High in iron
- High in vitamin B1
- High in phosphorus
- High in zinc
- High in potassium
- Source of vitamin B6
- Source of magnesium
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 80% Fewer calories than 80% of grains, legumes and flours.
- 70% More fibre than 70% of grains, legumes and flours.
- 90% More folate than 90% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Kidney beans 127 kcal
- White beans 139 kcal
- Baked beans 94 kcal
- Couscous 112 kcal
- Chickpeas 164 kcal
- Millet 119 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 172421.
Carbs are available carbohydrates, without fibre, as on EU labels.