Red lentils (dry)
BLS 4.0 food: Lentil red mature (Linse rot reif), code H730000 · cross-reference USDA FDC #174284
Per portion (60 g)
200 kcalenergy
15.4 gprotein
5.1 gfibre
1.3 gfat
29.3 gcarbohydrate
Verified benefits — authorised EU health claims
Red lentils (dry) 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 E contributes to the protection of cells from oxidative stress.
✓ 1.9 mg per 100 g = 16 % of the EU NRV (12 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to normal energy-yielding metabolism.
✓ 0.51 mg per 100 g = 46 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to normal psychological function.
✓ 0.51 mg per 100 g = 46 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 47 more authorised claims
Thiamine contributes to the normal function of the heart.
✓ 0.51 mg per 100 g = 46 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal energy-yielding metabolism.
✓ 4.8 mg per 100 g = 30 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 4.8 mg per 100 g = 30 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 4.8 mg per 100 g = 30 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 4.8 mg per 100 g = 30 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal psychological function.
✓ 0.4 mg per 100 g = 29 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal red blood cell formation.
✓ 0.4 mg per 100 g = 29 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the normal function of the immune system.
✓ 0.4 mg per 100 g = 29 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the reduction of tiredness and fatigue.
✓ 0.4 mg per 100 g = 29 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the regulation of hormonal activity.
✓ 0.4 mg per 100 g = 29 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to normal psychological function.
✓ 25.5 µg per 100 g = 51 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal hair.
✓ 25.5 µg per 100 g = 51 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal skin.
✓ 25.5 µg per 100 g = 51 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 178 µg per 100 g = 89 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 178 µg per 100 g = 89 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 178 µg per 100 g = 89 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 178 µg per 100 g = 89 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 178 µg per 100 g = 89 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 178 µg per 100 g = 89 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to a reduction of tiredness and fatigue.
✓ 59 mg per 100 g = 16 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal muscle function.
✓ 59 mg per 100 g = 16 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal psychological function.
✓ 59 mg per 100 g = 16 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal protein synthesis.
✓ 59 mg per 100 g = 16 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to the maintenance of normal bones.
✓ 59 mg per 100 g = 16 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 668 mg per 100 g = 33 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 668 mg per 100 g = 33 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 331 mg per 100 g = 47 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal cognitive function.
✓ 7.4 mg per 100 g = 53 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal formation of red blood cells and haemoglobin.
✓ 7.4 mg per 100 g = 53 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal oxygen transport in the body.
✓ 7.4 mg per 100 g = 53 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the normal function of the immune system.
✓ 7.4 mg per 100 g = 53 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the reduction of tiredness and fatigue.
✓ 7.4 mg per 100 g = 53 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal cognitive function.
✓ 3.6 mg per 100 g = 36 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal fertility and reproduction.
✓ 3.6 mg per 100 g = 36 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal testosterone levels in the blood.
✓ 3.6 mg per 100 g = 36 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal bones.
✓ 3.6 mg per 100 g = 36 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal hair.
✓ 3.6 mg per 100 g = 36 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal nails.
✓ 3.6 mg per 100 g = 36 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal skin.
✓ 3.6 mg per 100 g = 36 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal vision.
✓ 3.6 mg per 100 g = 36 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the normal function of the immune system.
✓ 3.6 mg per 100 g = 36 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 1.3 mg per 100 g = 130 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 1.3 mg per 100 g = 130 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 1.3 mg per 100 g = 130 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 1.3 mg per 100 g = 130 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 1.7 mg per 100 g = 86 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 1.7 mg per 100 g = 86 % 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🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 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 60 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 334 kcal | 200 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 25.6 g | 15.4 g | BLS PROT625 · Aggregated from several sourcesreferenceConverted value from: National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 Converted value from: US Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Fat | 2.2 g | 1.3 g | BLS FAT · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Carbohydrate (available) | 48.8 g | 29.3 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 1.2 g | 0.72 g | BLS SUGAR · Calculated by formula | |
| starch | 47.6 g | 28.6 g | BLS STARCH · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Dietary fibre | 8.5 g | 5.1 g | BLS FIBT · Aggregated from several sourcesreferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 | |
| fibreSoluble | 0.7 g | 0.42 g | BLS FIBSOL · Musterberechnung | |
| Water | 8.5 g | 5.1 g | BLS WATER · Aggregated from several sourcesreferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 US Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Salt | 0.02 g | 0.01 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 60 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.38 g | 0.23 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.5 g | 0.3 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 1.1 g | 0.68 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.25 g | 0.15 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.25 g | 0.15 g | BLS F18:3CN3 · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0.89 g | 0.53 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.89 g | 0.53 g | BLS F18:2CN6 · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Oleic acid | 0.49 g | 0.29 g | BLS F18:1CN9 · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Logische Null |
Vitamins
| Nutrient | per 100 g | per 60 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 3 µg | 1.8 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 1.9 mg | 1.1 mg | 16 % | BLS VITE · Übernommener Wert |
| Vitamin K | 9.3 µg | 5.5 µg | 12 % | BLS VITK · Calculated by formula |
| Vitamin C | 1.7 mg | 1 mg | 2 % | BLS VITC · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
| Thiamin (vitamin B1) | 0.51 mg | 0.31 mg | 46 % | BLS THIA · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
| Riboflavin (vitamin B2) | 0.11 mg | 0.06 mg | 8 % | BLS RIBF · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
| Niacin (vitamin B3) | 4.8 mg | 2.9 mg | 30 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.35 mg | 0.21 mg | 6 % | BLS PANTAC · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
| Vitamin B6 | 0.4 mg | 0.24 mg | 29 % | BLS VITB6 · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
| Biotin | 25.5 µg | 15.3 µg | 51 % | BLS BIOT · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 |
| Folate | 178 µg | 107 µg | 89 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
Minerals & trace elements
| Nutrient | per 100 g | per 60 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 7 mg | 4.2 mg | BLS NA · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Potassium | 668 mg | 401 mg | 33 % | BLS K · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
| Calcium | 45 mg | 27 mg | 6 % | BLS CA · Aggregated from several sourcesreferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 US Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
| Magnesium | 59 mg | 35.4 mg | 16 % | BLS MG · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
| Phosphorus | 331 mg | 199 mg | 47 % | BLS P · Aggregated from several sourcesreferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Iron | 7.4 mg | 4.4 mg | 53 % | BLS FE · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
| Zinc | 3.6 mg | 2.2 mg | 36 % | BLS ZN · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
| Selenium | 0 µg | 0 µg | 0 % | USDA FDC 174284 |
| Copper | 1.3 mg | 0.78 mg | 130 % | BLS CU · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
| Manganese | 1.7 mg | 1 mg | 86 % | BLS MN · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
| fluoride | 0.03 mg | 0.02 mg | BLS FD · Übernommener Wert |
Essential amino acids
| Nutrient | per 100 g | per 60 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.7 g | 0.42 g | BLS HIS · Musterberechnung | |
| Isoleucine | 1 g | 0.6 g | BLS ILE · Musterberechnung | |
| Leucine | 1.9 g | 1.1 g | BLS LEU · Musterberechnung | |
| Lysine | 1.6 g | 0.96 g | BLS LYS · Musterberechnung | |
| Methionine | 0.2 g | 0.12 g | BLS MET · Musterberechnung | |
| Phenylalanine | 1.1 g | 0.66 g | BLS PHE · Musterberechnung | |
| Threonine | 0.9 g | 0.54 g | BLS THR · Musterberechnung | |
| Tryptophan | 0.2 g | 0.12 g | BLS TRP · Musterberechnung | |
| Valine | 1.1 g | 0.66 g | BLS VAL · Musterberechnung |
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 E — fact sheet for health professionals — NIH Office of Dietary Supplements
- Thiamin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B6 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Biotin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Magnesium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iron — fact sheet for health professionals — NIH Office of Dietary Supplements
- Zinc — 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.