Tinned Green Lentils are canned in water or juice with nothing added, so they stay a NOVA group 1 whole food. Canning locks in nutrients soon after picking. They are a source of manganese, folate and iron. One portion counts as one of your five a day. Work out the numbers for any portion and age below, then see the full macro and micronutrient breakdown.
The tables below put each macronutrient against age-appropriate guidance, because what matters for a 4 year old is very different from an adult.
3 heaped tablespoons (about 80g) contains about 0.6g of sugar, and it is all natural (intrinsic) sugar that comes packaged with fibre and water. It has 0g of added or free sugar, so it does not count toward the daily free sugar limit the NHS sets. The table shows those limits by age; Tinned Green Lentils contribute nothing to them.
Tinned Green Lentils are naturally very low in fat, with about 0.4g per portion and 0g of added fat. Only around 0.06g is saturated, well within the daily maximum for every age group.
Fibre supports healthy digestion, and most people in the UK do not get enough. A portion provides about 3.2g. Because children need less fibre than adults, that same portion covers a bigger share of a younger child's target.
There is about 11.2g of carbohydrate per portion. There is no single daily target, but roughly half of daily energy should come from carbohydrate; the reference values below are based on that.
Percentages are share of the daily Nutrient Reference Value (NRV). Under UK and EU rules a food is a source of a nutrient at 15% NRV per 100g and high in it at 30%.
These tables show how the nutrients compare to daily needs across different ages, using UK Reference Nutrient Intakes (RNIs). This differs from the source of and high in labels above, which use the single adult figure (NRV) set for food packaging. Children's needs are lower, so a portion goes further.
Manganese contributes to normal bone formation and helps protect cells from oxidative stress. 3 heaped tablespoons (about 80g) contains 0.4mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target. These figures use safe intake levels, as no formal UK RNI is set.
Folate is needed to make healthy red blood cells and is especially important before and during pregnancy. 3 heaped tablespoons (about 80g) contains 36ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Iron is needed to make red blood cells that carry oxygen around the body. 3 heaped tablespoons (about 80g) contains 1.92mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target. Girls aged 11 and over and women need more iron (14.8mg) because of menstrual losses.
Potassium helps control blood pressure and supports normal muscle and nerve function. 3 heaped tablespoons (about 80g) contains 224mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Magnesium supports muscle and nerve function and helps release energy from food. 3 heaped tablespoons (about 80g) contains 29mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
No. Canned in water or juice with nothing added, Tinned Green Lentils are still a NOVA group 1 whole food. Canning happens soon after picking, so it holds onto its nutrients well.
Nutrition data from McCance and Widdowson and UK FoodData Central, per 100g raw edible portion; values are reference figures and can vary by variety and ripeness. Reference intakes: EU NRVs for labelling and UK RNIs (SACN) for age-based needs. For guidance only.