What Does Cooked Lentils Without Salt Mean?
This entry describes mature lentil seeds that have been boiled and cooked without salt. Cooking changes the food’s weight and volume as the seeds absorb water, so dry lentils and cooked lentils must be logged as different foods. Salt, broth, oil, vegetables, and sauces added after cooking are not included in this plain entry.
Lentil Nutrition per Cup and per 100 g
The USDA serving is 1 cup (198 g): 230 kcal, 18 g protein, 40 g carbohydrate, 16 g dietary fiber, 0.8 g fat, 3.6 g total sugar, and 4 mg sodium. It also contains 358 mcg folate, 6.6 mg iron, 731 mg potassium, and 38 mg calcium. Scaling the serving to 100 g gives approximately 116 kcal, 9.1 g protein, 20.2 g carbohydrate, 8.1 g fiber, and 0.4 g fat. Those 100 g values are rounded calculations.
How to Use Protein, Fiber, and Carbohydrate Values
For a cooked 1-cup portion, log 18 g protein and 16 g fiber along with 40 g total carbohydrate. For a weighed serving, use the rounded per-100-g values rather than the cup values. Fiber is included within total carbohydrate; it should not be silently removed when comparing the database entry with a food label or a personal tracking app.
Meal Planning and Storage
Plain lentils can be combined with vegetables, grains, herbs, or a dressing; record each addition separately. Cool cooked leftovers promptly and refrigerate them in a shallow container. USDA food-safety guidance generally gives cooked leftovers 3–4 days refrigerated; discard food that has been held improperly or shows spoilage rather than relying on the nutrition entry.
🧊 Storage Guide
❄️
Fridge
3-5 days cooked
🧊
Freezer
6 months
⚠️ Signs of
Spoilage:
- smell: sour or off odor
- visual: mold growth, slimy appearance
- texture: excessive mushiness beyond normal cooked texture
- when to discard: any mold visible, strong sour smell
🔬 Detailed Nutrition Profile (USDA)
Common Portions
1.00 cup
(198.00g)
1.00 tbsp
(12.30g)
1.00 cup
(198.00g)
1.00 tbsp
(12.30g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 69.6400 | g |
| Energy | 116.0000 | kcal |
| Energy | 487.0000 | kJ |
| Protein | 9.0200 | g |
| Total lipid (fat) | 0.3800 | g |
| Ash | 0.8300 | g |
| Carbohydrate, by difference | 20.1300 | g |
| Fiber, total dietary | 7.9000 | g |
| Total Sugars | 1.8000 | g |
| Calcium, Ca | 19.0000 | mg |
| Iron, Fe | 3.3300 | mg |
| Magnesium, Mg | 36.0000 | mg |
| Phosphorus, P | 180.0000 | mg |
| Potassium, K | 369.0000 | mg |
| Sodium, Na | 2.0000 | mg |
| Zinc, Zn | 1.2700 | mg |
| Copper, Cu | 0.2510 | mg |
| Manganese, Mn | 0.4940 | mg |
| Selenium, Se | 2.8000 | µg |
| Vitamin C, total ascorbic acid | 1.5000 | mg |
| Thiamin | 0.1690 | mg |
| Riboflavin | 0.0730 | mg |
| Niacin | 1.0600 | mg |
| Pantothenic acid | 0.6380 | mg |
| Vitamin B-6 | 0.1780 | mg |
| Folate, total | 181.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 181.0000 | µg |
| Folate, DFE | 181.0000 | µg |
| Choline, total | 32.7000 | mg |
| Vitamin B-12 | 0.0000 | µg |
| Vitamin B-12, added | 0.0000 | µg |
| Vitamin A, RAE | 0.0000 | µg |
| Retinol | 0.0000 | µg |
| Carotene, beta | 5.0000 | µg |
| Carotene, alpha | 0.0000 | µg |
| Cryptoxanthin, beta | 0.0000 | µg |
| Vitamin A, IU | 8.0000 | IU |
| Lycopene | 0.0000 | µg |
| Lutein + zeaxanthin | 0.0000 | µg |
| Vitamin E (alpha-tocopherol) | 0.1100 | mg |
| Vitamin E, added | 0.0000 | mg |
| Vitamin D (D2 + D3), International Units | 0.0000 | IU |
| Vitamin D (D2 + D3) | 0.0000 | µg |
| Vitamin K (phylloquinone) | 1.7000 | µg |
| Fatty acids, total saturated | 0.0530 | g |
| SFA 4:0 | 0.0000 | g |
| SFA 6:0 | 0.0000 | g |
| SFA 8:0 | 0.0000 | g |
| SFA 10:0 | 0.0000 | g |
| SFA 12:0 | 0.0000 | g |
| SFA 14:0 | 0.0010 | g |
| SFA 16:0 | 0.0450 | g |
| SFA 18:0 | 0.0050 | g |
| Fatty acids, total monounsaturated | 0.0640 | g |
| MUFA 16:1 | 0.0010 | g |
| MUFA 18:1 | 0.0610 | g |
| MUFA 20:1 | 0.0020 | g |
| MUFA 22:1 | 0.0000 | g |
| Fatty acids, total polyunsaturated | 0.1750 | g |
| PUFA 18:2 | 0.1370 | g |
| PUFA 18:3 | 0.0370 | g |
| PUFA 18:4 | 0.0000 | g |
| PUFA 20:4 | 0.0000 | g |
| PUFA 20:5 n-3 (EPA) | 0.0000 | g |
| PUFA 22:5 n-3 (DPA) | 0.0000 | g |
| PUFA 22:6 n-3 (DHA) | 0.0000 | g |
| Fatty acids, total trans | 0.0000 | g |
| Cholesterol | 0.0000 | mg |
| Tryptophan | 0.0810 | g |
| Threonine | 0.3230 | g |
| Isoleucine | 0.3900 | g |
| Leucine | 0.6540 | g |
| Lysine | 0.6300 | g |
| Methionine | 0.0770 | g |
| Cystine | 0.1180 | g |
| Phenylalanine | 0.4450 | g |
| Tyrosine | 0.2410 | g |
| Valine | 0.4480 | g |
| Arginine | 0.6970 | g |
| Histidine | 0.2540 | g |
| Alanine | 0.3770 | g |
| Aspartic acid | 0.9980 | g |
| Glutamic acid | 1.3990 | g |
| Glycine | 0.3670 | g |
| Proline | 0.3770 | g |
| Serine | 0.4160 | g |
| Alcohol, ethyl | 0.0000 | g |
| Caffeine | 0.0000 | mg |
| Theobromine | 0.0000 | mg |
Source: USDA FoodData Central (FDC ID: 172421)
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