Lentils, boiled
BLS 4.0 food: Lentil mature, boiled (Linse reif, gekocht), code H730132 · cross-reference USDA FDC #172421
Per portion (150 g)
179 kcalenergy
13.6 gprotein
10.8 gfibre
1.1 gfat
23.3 gcarbohydrate
Verified benefits — authorised EU health claims
Lentils, boiled meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 31 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 31 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 31 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionVitamin K contributes to normal blood clotting.
✓ 44 µg per 100 g = 59 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to the maintenance of normal bones.
✓ 44 µg per 100 g = 59 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal energy-yielding metabolism.
✓ 2.8 mg per 100 g = 18 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 20 more authorised claims
Niacin contributes to normal psychological function.
✓ 2.8 mg per 100 g = 18 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 2.8 mg per 100 g = 18 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 2.8 mg per 100 g = 18 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 60 µg per 100 g = 30 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 60 µg per 100 g = 30 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 60 µg per 100 g = 30 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 60 µg per 100 g = 30 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 60 µg per 100 g = 30 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 60 µg per 100 g = 30 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal cognitive function.
✓ 2.1 mg per 100 g = 15 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal formation of red blood cells and haemoglobin.
✓ 2.1 mg per 100 g = 15 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal oxygen transport in the body.
✓ 2.1 mg per 100 g = 15 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the normal function of the immune system.
✓ 2.1 mg per 100 g = 15 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the reduction of tiredness and fatigue.
✓ 2.1 mg per 100 g = 15 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 0.22 mg per 100 g = 22 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 0.22 mg per 100 g = 22 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 0.22 mg per 100 g = 22 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 0.22 mg per 100 g = 22 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 0.44 mg per 100 g = 22 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 0.44 mg per 100 g = 22 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin💇 Hair & nails🩸 Healthy blood & iron🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 119 kcal | 179 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 9.1 g | 13.6 g | BLS PROT625 · Recipe calculation | |
| Fat | 0.7 g | 1.1 g | BLS FAT · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 | |
| Carbohydrate (available) | 15.5 g | 23.3 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 0.5 g | 0.75 g | BLS SUGAR · Calculated by formula | |
| starch | 15 g | 22.5 g | BLS STARCH · Scientific literaturereferenceConverted value from: Public Health England, Nutrient analysis of fruits and vegetables. 2017 | |
| Dietary fibre | 7.2 g | 10.8 g | BLS FIBT · Scientific literaturereferenceConverted value from: Aldwairji, M. A., et al. ; Analysis of dietary fibre of boiled and canned legumes commonly consumed in the United Kingdom.; Journal of Food Composition and Analysis; 2014; 36 | |
| fibreSoluble | 0.7 g | 1.1 g | BLS FIBSOL · Scientific literaturereferenceAldwairji, M. A., et al. ; Analysis of dietary fibre of boiled and canned legumes commonly consumed in the United Kingdom.; Journal of Food Composition and Analysis; 2014; 36 | |
| Water | 71.6 g | 107 g | BLS WATER · Aggregated from several sourcesreferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 Bassett MN, Sammán NC; Folate content and retention in selected raw and processed foods; Archivos Latinoamericanos de Nutricion; 2010 Kalogeropoulos, N., Chiou, A., Ioannou, M., Karathanos, V. T., Hassapidou, M., Andrikopoulos, N. K.; Nutritional evaluation and bioactive microconstituents (phytosterols, tocopherols, polyphenols, triterpenic acids) in cooked dry legumes usually consumed in the Mediterranean countries; Food Chemistry; 2010 | |
| Salt | 0.0 g | 0.0 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.1 g | 0.15 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.01 g | 0.01 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.29 g | 0.43 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.06 g | 0.09 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.06 g | 0.09 g | BLS F18:3CN3 · Recipe calculation | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Recipe calculation | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Recipe calculation | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0.23 g | 0.34 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.23 g | 0.34 g | BLS F18:2CN6 · Recipe calculation | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Recipe calculation |
Vitamins
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 3 µg | 4.5 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.26 mg | 0.39 mg | 2 % | BLS VITE · Scientific literature |
| Vitamin K | 44 µg | 66 µg | 59 % | BLS VITK · Calculated by formula |
| Vitamin C | 1.8 mg | 2.6 mg | 2 % | BLS VITC · Recipe calculation |
| Thiamin (vitamin B1) | 0.1 mg | 0.15 mg | 9 % | BLS THIA · Scientific literaturereferenceConverted value from: Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Riboflavin (vitamin B2) | 0.04 mg | 0.06 mg | 3 % | BLS RIBF · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Niacin (vitamin B3) | 2.8 mg | 4.2 mg | 18 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.33 mg | 0.49 mg | 6 % | BLS PANTAC · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Vitamin B6 | 0.11 mg | 0.17 mg | 8 % | BLS VITB6 · Scientific literaturereferenceConverted value from: Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Biotin | 0.6 µg | 0.9 µg | 1 % | BLS BIOT · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Folate | 60 µg | 90 µg | 30 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Recipe calculation |
| Choline | 32.7 mg | 49 mg | USDA FDC 172421 |
Minerals & trace elements
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Potassium | 211 mg | 317 mg | 11 % | BLS K · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Calcium | 16 mg | 24 mg | 2 % | BLS CA · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Magnesium | 22 mg | 33 mg | 6 % | BLS MG · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Phosphorus | 104 mg | 156 mg | 15 % | BLS P · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Iron | 2.1 mg | 3.2 mg | 15 % | BLS FE · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Zinc | 0.9 mg | 1.4 mg | 9 % | BLS ZN · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Iodine | 1 µg | 1.5 µg | 1 % | BLS ID · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Selenium | 2.8 µg | 4.2 µg | 5 % | USDA FDC 172421 |
| Copper | 0.22 mg | 0.33 mg | 22 % | BLS CU · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Manganese | 0.44 mg | 0.66 mg | 22 % | BLS MN · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| fluoride | 0.01 mg | 0.01 mg | BLS FD · Recipe calculation |
Essential amino acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.28 g | 0.41 g | BLS HIS · Recipe calculation | |
| Isoleucine | 0.46 g | 0.69 g | BLS ILE · Recipe calculation | |
| Leucine | 0.82 g | 1.2 g | BLS LEU · Recipe calculation | |
| Lysine | 0.73 g | 1.1 g | BLS LYS · Recipe calculation | |
| Methionine | 0.09 g | 0.13 g | BLS MET · Recipe calculation | |
| Phenylalanine | 0.54 g | 0.82 g | BLS PHE · Recipe calculation | |
| Threonine | 0.44 g | 0.65 g | BLS THR · Recipe calculation | |
| Tryptophan | 0.1 g | 0.15 g | BLS TRP · Recipe calculation | |
| Valine | 0.54 g | 0.81 g | BLS VAL · Recipe calculation |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin K — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iron — fact sheet for health professionals — NIH Office of Dietary Supplements
- Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.