Nutrients in Lentils
In one serving: 1 cup cooked
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Vitamin B9 (folate / folic acid) | 358 mcg DFE | 90% | 90% |
| Copper | 500 mcg | 56% | 56% |
| Iron | 6.6 mg NIH | 37% | 83% |
| Zinc | 2.5 mg NIH | 31% | 23% |
| Vitamin B1 (thiamin) | 0.33 mg | 30% | 28% |
| Vitamin B6 (pyridoxine) | 0.35 mg | 27% | 27% |
| Vitamin B5 (pantothenic acid) | 1.3 mg | 26% | 26% |
| Magnesium | 71 mg | 23% | 18% |
| Choline | 65 mg | 15% | 12% |
| Vitamin B3 (niacin) | 2.1 mg NE NIH | 15% | 13% |
| Selenium | 5.5 mcg NIH | 10% | 10% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Lentil soup with lemon, whole-wheat bread and tabbouleh
- Mujaddara (lentils and rice) with yogurt and salad
- Lentil soup with carrot and whole-wheat bread
- Lentil and vegetable soup with whole-wheat bread
- Dal (lentils) with whole-wheat flatbread and yogurt
- Dal with spinach, brown rice and yogurt
- Lentil soup with brown rice and a red pepper salad
- Koshari (lentils, rice, pasta and chickpeas) with tomato sauce
- Lentil and pumpkin soup with whole-wheat bread
- Lentil salad with white cheese, tomato and parsley
- Lentil soup with a cheese sandwich and a carrot
- Dates and water, then lentil soup with lemon
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)