Yellow Lentil Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of yellow lentil contains 100 calories, 6g protein, 12.5g carbs, and 3.2g fat. Yellow Lentil is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 100 kcal | 5% |
| Protein | 6.0g | 12% |
| Carbohydrates | 12.5g | 5% |
| Total Fat | 3.2g | 4% |
| Fiber | 3.0g | 11% |
| Sodium | 350.0mg | 15% |
| Potassium | 3.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 220.0mg | 1222% |
| Magnesium | 0.90mg | 0% |
| Zinc | 95.0mg | 864% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Phosphorus | 15.0mg | 1% |
Is Yellow Lentil Good for You?
Yes, Yellow Lentil is an excellent nutritional choice. It is rich in protein (6g per 100g), fiber (3g per 100g), and notably high in iron and zinc, making it a nutrient-dense food that supports energy, immunity, and overall wellness.
Key Health Benefits of Yellow Lentil
High in Plant-Based Protein — Yellow Lentil delivers 6g of protein per 100g, providing 12% of your daily value. This makes it an excellent choice for vegetarians and vegans looking to meet their protein requirements and support muscle maintenance.
Excellent Source of Fiber — With 3g of fiber per 100g serving, Yellow Lentil supports digestive health and helps maintain steady blood sugar levels throughout the day.
Iron and Zinc Powerhouse — It is exceptionally rich in iron (220mg per 100g) and zinc (95mg per 100g), delivering over 1,200% and 860% of daily values respectively. These minerals are critical for oxygen transport, immune function, and cellular repair.
Low in Calories, High in Satiety — At just 100 calories per 100g, Yellow Lentil is nutrient-dense without being calorie-heavy, making it ideal for those managing their weight while maintaining fullness.
Supports Heart Health — The combination of fiber, potassium, and low sodium content helps support cardiovascular function and healthy blood pressure regulation.
How Does Yellow Lentil Compare?
Yellow Lentil stands out among legumes for its exceptional mineral density, particularly its iron and zinc content. Compared to red lentils, which are similar in calories and protein, Yellow Lentil maintains superior trace mineral profiles, making it a more comprehensive nutritional powerhouse for those seeking to address specific micronutrient needs.
Frequently Asked Questions
How many calories is in yellow lentil?
Yellow Lentil contains 100 calories per 100g serving. A typical cooked serving of about 150g would provide approximately 150 calories, making it a low-calorie food that’s still satisfying due to its high protein and fiber content.
Is yellow lentil good for weight loss?
Yes, Yellow Lentil is beneficial for weight loss. It is low in calories while being high in protein and fiber, both of which promote fullness and reduce overall calorie intake, helping you feel satisfied with smaller portions.
Does yellow lentil have high iron content?
Absolutely — Yellow Lentil is exceptionally high in iron, providing 220mg per 100g and delivering over 1,200% of the daily recommended value. This makes it one of the best plant-based sources of iron for preventing anemia and supporting energy levels.
Is yellow lentil suitable for a gluten-free diet?
Yes, Yellow Lentil is naturally gluten-free and is an excellent staple for those with celiac disease or gluten sensitivity. It is a safe legume option that provides complete nutritional support without any gluten concerns.
How should I store yellow lentil to keep it fresh?
Yellow Lentil should be stored in an airtight container in a cool, dry place, where it will remain fresh for up to one year. Once cooked, store leftovers in the refrigerator for up to 5 days or freeze for up to 3 months for extended shelf life.
How to Track Yellow Lentil Nutrition with Gram
Logging Yellow Lentil in the Gram app is seamless — simply scan the package with our AI food scanner or search by name to instantly pull up the complete nutritional breakdown. You’ll see exactly how it contributes to your daily protein, fiber, iron, and other nutrient goals, making it easy to build balanced meals around this nutritional powerhouse.
Frequently Asked Questions
How many calories is in yellow lentil?
Yellow Lentil contains 100 calories per 100g serving. A typical cooked serving of about 150g would provide approximately 150 calories, making it a low-calorie food that's still satisfying due to its high protein and fiber content.
Is yellow lentil good for weight loss?
Yes, Yellow Lentil is beneficial for weight loss. It is low in calories while being high in protein and fiber, both of which promote fullness and reduce overall calorie intake, helping you feel satisfied with smaller portions.
Does yellow lentil have high iron content?
Absolutely — Yellow Lentil is exceptionally high in iron, providing 220mg per 100g and delivering over 1,200% of the daily recommended value. This makes it one of the best plant-based sources of iron for preventing anemia and supporting energy levels.
Is yellow lentil suitable for a gluten-free diet?
Yes, Yellow Lentil is naturally gluten-free and is an excellent staple for those with celiac disease or gluten sensitivity. It is a safe legume option that provides complete nutritional support without any gluten concerns.
How should I store yellow lentil to keep it fresh?
Yellow Lentil should be stored in an airtight container in a cool, dry place, where it will remain fresh for up to one year. Once cooked, store leftovers in the refrigerator for up to 5 days or freeze for up to 3 months for extended shelf life.
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Nutrition data sourced from USDA FoodData Central. Track yellow lentil and thousands of other foods with the Gram app.