Boiled lentils, unsalted vs Raw lentils

Boiled lentils, unsaltedRaw lentils
Same weightSame caloriesOne serving

In short

One serving each: 230 calories in boiled lentils, unsalted (1 cup, 198 g), 676 calories in raw lentils (1 cup, 192 g). Both get most of their calories from carbohydrate.

More in boiled lentils, unsalted: selenium. More in raw lentils: folate (2.6×), thiamin (5×), copper (2.9×), manganese (2.7×) and 16 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Boiled lentils, unsalted230 cal

1 cup (198 g) · 17.9 g protein · 39.9 g carbs (3.6 g sugars) · 0.75 g fat

Raw lentils676 cal

1 cup (192 g) · 47.3 g protein · 122 g carbs (3.9 g sugars) · 2 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%125%250%
  • Folate358 µg · 920 µg
    90%230%
  • Thiamin (B1)0.33 mg · 1.7 mg
    28%140%
  • Copper0.5 mg · 1.4 mg
    55%161%
  • Manganese0.98 mg · 2.7 mg
    43%116%
  • Protein17.9 g · 47.3 g
    36%95%
  • Pantothenic acid (B5)1.3 mg · 4.1 mg
    25%82%
  • Vitamin B60.35 mg · 1 mg
    21%61%
  • Zinc2.5 mg · 6.3 mg
    23%57%
  • Iron6.6 mg · 12.5 mg
    37%69%
  • Carbohydrates39.9 g · 122 g
    14%44%
  • Choline64.7 mg · 185 mg
    12%34%
  • Riboflavin (B2)0.14 mg · 0.41 mg
    11%31%
  • Niacin (B3)2.1 mg · 5 mg
    13%31%
  • Fiber15.6 g · 20.5 g
    56%73%
  • Phosphorus356 mg · 540 mg
    29%43%
  • Potassium731 mg · 1,300 mg
    16%28%
  • Selenium5.5 µg · 0.19 µg
    10%<1%
  • Vitamin C3 mg · 8.6 mg
    3%10%
  • Vitamin K3.4 µg · 9.6 µg
    3%8%
  • Vitamin E0.22 mg · 0.94 mg
    1%6%
  • Magnesium71.3 mg · 90.2 mg
    17%21%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Total fat0.75 g · 2 g1%·3%
  • Saturated fatlimit0.1 g · 0.3 g1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit4 mg · 11.5 mg<1%·1%
  • Calcium37.6 mg · 67.2 mg3%·5%
  • Vitamin A0 µg · 3.8 µg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B120 µg · 0 µg0%·0%

From USDA FoodData Central: Boiled lentils, unsalted (SR Legacy 172421), Raw lentils (SR Legacy 172420). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Boiled lentils, unsalted vs Raw lentils: nutrition compared | MyFoodAnalysis