50 gram lentil protein

A ½ cup serving of cooked lentils provides about 12 grams of protein. With such high protein content, you are sure to be fuelled up all day long. Below is a summary list for the top three lentils items ranked by the amount or level of protein in 100g. This is the RDA used for all nutrition in the listed data. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much protein in lentils. Add potatoes, onions, celery, carrots, parsley, granulated garlic, bay leaves, and cumin. The lentil (Lens culinaris or Lens esculenta) is an edible legume. Protein – 15 g Fat – 5 g Fiber – 5 g. 3. The associated percentage of RDA is 46 %. Lentils are good for a plant-based source of protein, there’s not too much of a comparison: 1 cup lentils (230 calories) – 17.9 grams protein; 300 grams chicken breast (237 calories) – 50.4 grams protein; 150 grams ground beef (321 calories) – 39.9 grams protein 2,000 calories a day is used for general nutrition advice. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Lentils of all colors contain roughly the same amount of protein. Lazzaretti Green Lentil Pasta, 50 gram Kalorien: 331 • Kohlenhydrate: 50 g • Fette: 1 g • Protein: 24 g. 331 For this serving the Calories content is 677.76 kcal, the Fat content is 2.04 g and the Carbohydrate content is 115.35 g. Home | Obviously getting 200 calories worth of asparagus or artichokes is pretty unrealistic, but these are laid out in equal measure to easily identify which foods may be higher in protein than you thought. google_ad_height = 15; Black lentils are rich in zinc and folate, in addition to providing 12 grams of protein per half a cup. View the recipe and nutrition for Afghan Red Lentil Soup, including calories, carbs, fat, protein, cholesterol, and more. ; Black gram beans are unique among the legumes in having soluble mucilaginous polysaccharides. The favorite choice for the term "Lentils" is 1/2 cup of Cooked Lentils which has about 8 grams of protein. Have a look at how much protein there is in a cooked cup of each of them: Lentils Chickpeas; Protein(g) per 1 cup cooked: 17.9: 14.5: That’s an extra 3.4 grams of protein per cup of lentils. The list below gives the total protein content in the 5 items from the general description 'lentils' each of which show the protein amount as well as Calories, Fat and Carbohydrate. According to the USDA Dietary Guidelines, women need 46 grams of protein and men need 56 grams of protein (but this does vary depending on how many calories you eat each day). Anywhere from 10 to 35 percent of your calories should come from protein. High-Protein Foods All foods contain some protein, but some are better sources than others. 100 grams of cooked lentils contain 9 grams of protein. Whatever your aim, you’ll benefit from the high amounts of healthy plant-based protein found in beans, peas and lentils. Just 1/2 cup of cooked green lentils packs in 32% of your days’ worth of fibre! Sitemap | Fibre Did you know? Fibre Did you know? The Centers for Disease Control and Prevention recommends that women get 46 grams (g) of protein each day and that men get 56 g. Beans and Lentils . 200 Beans and Lentils Highest in Protein. Whether you need 50 grams of protein per day or 50 grams per meal, choose nutrient-rich sources like lean meats, low-fat dairy, fruits, veggies, beans and nuts. Everyone has their own super food, I hear things like grapefruit, quinoa, and whatever the latest hipster craze. There are 353 calories in 100 grams of Lentils. Preparation. The percentage of the recommended daily value for this serving is 88 %. If you eat 3 cups of lentils in a day, you’ll get an extra 10 grams of protein compared to if you ate chickpeas. Whatever your aim, you’ll benefit from the high amounts of healthy plant-based protein found in beans, peas and lentils. Lentils vs Chickpeas: Protein Comparison. Nutrition comparison for lentils vs broccoli. Calorie breakdown: 3% fat, 68% carbs, 29% protein. Serve ½ cup portions. With such high protein content, you are sure to be fuelled up all day long. Lentils are good for a plant-based source of protein, there’s not too much of a comparison: 1 cup lentils (230 calories) – 17.9 grams protein; 300 grams chicken breast (237 calories) – 50.4 grams protein; 150 grams ground beef (321 calories) – 39.9 grams protein This list of 5 types of lentils, is brought to you by www.dietandfitnesstoday.com and ranges from Lentils, raw through to Lentils, sprouted, raw where all food items are ranked by the content or amount per 100g. 100 g moong dal 60 g onions 1 tsp oil 1 tsp salt. Just 1/2 cup of cooked green lentils packs in 32% of your days’ worth of fibre! Cooked Lentils (Fat Not Added in Cooking), Lentils (Mature Seeds, with Salt, Cooked, Boiled), Lentil Soup with Spinac hi Dr hhu by rr gy by. Lentils are an excellent source of protein for meat eaters, vegans, and vegetarians alike. Lentils benefits are vast and varied, from aiding weight loss with their protein and fiber content to providing almost half of an adult's daily folate needs. That’s an extra 3.4 grams of protein per cup of lentils. This is true even for people who lead an active lifestyle. If you find it tough to get enough protein from dietary sources, use protein supplements to hit your numbers. However, lentils are classified as an incomplete protein. Below is a summary list for the top three lentils items ranked by the amount or level of protein in 100g. 66.3g (133% DV) in 1 cup Database: Standard Release. Black lentils are rich in zinc and folate, in addition to providing 12 grams of protein per half a cup. Please remember that the above gives an accurate value in 100g for high protein foods in your diet. As a food crop, the majority of world production comes from Canada and India, producing 58% combined of the world total. Soybeans Mature Seeds Roasted No Salt Added. Total protein: 4.69 grams per ounce (dried) These tiny black seeds have earned their superfood status. Protein content of ungerminated lentil and horsegram flours varied from 24.34 to 25.39 g/100 g and 23.64 to 24.36 g/100 g, respectively and from 25.74 to 27.66 g/100 g and 24.86 to 25.67 g/100 g, respectively for their germinated counterparts, ().Both lentil and horsegram showed an increase in protein content with the increase in germination duration. At the bottom of the page is the full list for the 5 different types of lentils based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the protein content in lentils. Copyright © 2005-2020 Bodyventures. For this 100g serving the Calories content is 353 kcal, the Fat content is 1.06 g, the Carbohydrate content is 60.08 g. The lowest amount of protein in 100g is in Lentils, sprouted, raw which contains 8.96 g. This gives as percentage of the recommended daily allowance 16 % of the RDA. Lentils, pink, raw : 24.95g (45%RDA) 3. The lentil (Lens culinaris or Lens esculenta) is an edible legume.It is an annual plant known for its lens-shaped seeds.It is about 40 cm (16 in) tall, and the seeds grow in pods, usually with two seeds in each.As a food crop, the majority of world production comes from Canada and … Get to know more about ketogenic diet and Lentils Protein Per 100 Grams here on this site. Each of the foods listed here are based on a 200 calorie serving. Nutrition comparison for lentils vs broccoli. Want to use it in a meal plan? 66.3g (133% DV) in 1 cup Database: Standard Release. For a typical woman it is 46g. For example, animal foods are typically a denser source of protein than plant foods. These values are based on 0.8 grams of protein per kilogram of body weight. Both broccoli and lentils are high in dietary fiber and lentil is a great source of protein. Soybeans Mature Seeds Roasted Salted. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime. Protein is found in a variety of foods, including meat, poultry, seafood, dairy, beans, nuts and whole grains. For this reason, the Recommended Daily Intake (RDI) for protein is 50 grams per day. Beans and legumes are an inexpensive heart-healthy food popular all around the world. They’re also a great source of iron , a mineral that is sometimes lacking in vegetarian diets ( 1 , 3 ). So, if your needs are 2,000 calories, that’s 200-700 calories from protein (50-175 grams). Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. It is an annual plant known for its lens-shaped seeds. Another perk of black lentils: “They aren’t as mushy as other lentils… Lentils are good source of protein. Remove bay leaves. Broccoli is a excellent source of Vitamin C and lentil has more thiamin and folate. For more about Lentils Protein Per 100 Grams, please subscribe to our website newsletter now! How To Easily Cook Lentils + Eat 73 Grams Of Protein Per Dollar. Following on from the three top lentils items or products containing protein we have a more comprehensive break down of Lentils, raw, and the highest item containing protein which is Lentils, raw. Lentils are good source of protein. 200 Beans and Lentils Highest in Protein. Lentils, raw : 25.8g (46%RDA) 2. Here is a list of 50 high protein vegan foods, useful whether you are a vegan body builder or not! Or about 50 grams of protein a day. The nutritional protein content can be scaled by the amount in grams, oz or typical serving sizes. In addition to being high in protein, beans and legumes are also a good source of fiber, iron, and potassium. The recommended daily allowance for protein is 56g for an average male. Simmer, uncovered, about 50 minutes. If you’re vegan, eat plenty of legumes, nuts, and seeds. With a range of 13-18 grams of protein per serving, (lentils have the most at 18g per serving, while our signature red kidneys have 15g per serving) you can enjoy your favorite beans, peas and lentils and know you’re getting a healthy dose of protein towards your daily goal. A half-cup serving of cooked lentils supplies about 12 grams of protein. Protein: How Much Is In Beans, Peas & Lentils. Broccoli is a great source of calcium and lentil is a excellent source of iron. Great protein sources include lean meats, cottage cheese, eggs, and fish. 2. google_ad_width = 468; Lentils, mature seeds, cooked, boiled, without salt : 9.02g (16%RDA) This number is a very rough average — the USDA states that women need a little less (46 grams) and men need a little more (56 grams), and it goes up or down depending on the calories you consume in a day. A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as lentils, helps prevent heart disease. For example 100g of Lentils, raw contains 25.8 g of protein. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. It is also recommended that at least 10% of your calories should be from protein with an upper limit of 35% of your calories from protein. A half-cup serving of cooked lentils supplies about 12 grams of protein. Lentils are a Super Efficient Food, here are 4 reasons: 70+ Grams Of Protein Per Dollar ; Cooked in 15 minutes; They don’t need to be stirred when cooked, 0 effort! There are 176 calories in 50 grams of Lentils. Black Lentils “Most folks aren’t acquainted with the humble black lentil; but they are a chewy, fine addition to any meal,” says Moreno. Or perhaps you’re simply trying to be more mindful of nutrition. Exact protein needs vary according to factors like age, gender, body weight and level of physical activity, but the recommended daily allowance for women and men over 19 years old is 46 and 56 grams, respectively. Maybe you’re on a high-protein diet, or you’re vegetarian and want to make sure you’re getting enough protein. Urad dal, also known as Split Black Gram, is one of the famous lentils used in southern part of Asia, especially in Indian cuisine. Heat oil. The amount of protein for a variety of types and serving sizes of Lentils is shown below. 1. Heat oil. google_ad_client = "pub-1393137165073501"; : Calorie breakdown: 3% fat, 68% carbs, 29% protein. Lentils pack quite the nutritional punch, with 9 grams of protein in a ½ cup cooked serving. Lentils … All Rights Reserved. However, there are other factors to consider when you are assessing your nutritional requirements. Lentil proteins are comprised of around 16% albumins, 70% globulins, 11% glutelins and 3% prolamins ... Vacuum‐dried lentil protein isolate: 50% at pH 7: Lentil protein isolate: Can Karaca et al. LENTILS: 1.5 cups = 27g protein. In terms of the gram weight and total content for this serving the Calories content is 677.76 kcal, the Fat content is 2.04 g and the Carbohydrate content is 115.35 g. The percentages are shown below in the protein chart, for the typical serving of protein and the related and important nutritional values. Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. To give 100% of the RDA, 1.1 servings of the typical serving size 1 cup (or 192 g) give the complete RDA. They found that protein digestibility‐corrected amino acid score (PDCAAS) and the average digestible indispensable amino acid score (DIAAS) were higher in red lentils (PDAAS:55.0; DIAAS:0.54) than in green lentils (PDAAS:50.8; DIAAS:0.49). You should also take into account portion sizes when you are considering the protein nutritional content. The full nutrition content, RDA percentages and levels for Lentils, raw should be considered along with the protein content. This weight to volume converter for recipes will show you the quantity of US cups contained in 50 grams of dry lentils, as well as, in many other cooking ingredients and other weight units. About Lentils, raw; 1 metric cup of Lentils, raw weighs 202.88414 grams [g] 1 US cup of Lentils, raw weighs 6.7726 ounces [oz] Lentils, raw weigh(s) 202.88 gram per (metric cup) or 6.77 ounce per (US cup), and contain(s) 352.17 calories per 100 grams or ≈3.527 ounces [ weight to volume | volume to weight | price | density]; Food category: Legumes and Legume Products Lentils, raw : 25.8g (46%RDA) 2. Per serving (½ cup): 71 calories, <1 gram (g) of fat, 13 g carbohydrate, 5 g protein, 4 g fiber and 82 mg sodium. Even a small amount has a ton of protein, fiber, omega-3 … Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Extra Firm Fortified Tofu. Though their calorie value is comparatively lesser, the beans carry relatively high protein composition than chickpeas. Protein – 15 g Fat – 5 g Fiber – 5 g. 3. The range for the other nutrients are as follows; 247 kcal for Calories, 0.51 g for Fat, 0 g for Carbohydrate. Macronutrients A 1/2-cup serving of cooked lentils, which is about 100 grams, contains 116 calories, 9 grams of protein, 0.4 gram of fat and 20 grams of carbohydrate, including 8 grams … Rich in protein, fat and carbohydrates, urad dal is brimming with many health benefits. Combining them with a cereal such as rice or chapati forms a complete protein and provides all the essential amino acids required by the body daily. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 5 types of lentils. Add sliced onions, mustard and chillies. Using the list below for the 5 different lentils nutrition entries in our database, the highest amount of protein is found in Lentils, raw which contains 25.8 g of protein per 100g. The basic type of lentils is Lentils, raw, where the amount of protein in 100g is 25.8 g. The percentage of the recommended daily allowance (RDA) for protein is based on a 50 g RDA level for a mature adult. Lentils are more nutrient-dense than beef, providing vitamins, minerals, protein and fiber while containing less fat and fewer calories. Lentils, pink, raw : 24.95g (45%RDA) 3. Of the five main food groups, vegans will get most of their protein from the protein foods category which includes nuts, seeds, soy, and legumes. Extra protein intake, which can be taxing on the kidneys, poses an additional risk to individuals pre-disposed to kidney disease. 67.9g (136% DV) in 1 cup Database: Standard Release. Protein Content: beans, 12 to … A 1/2-cup serving of cooked lentils, which is about 100 grams, contains 116 calories, 9 grams of protein, 0.4 gram of fat and 20 grams of carbohydrate, including 8 grams of fiber. Besides being rich in protein, lentils are a good source of B-complex vitamins, iron, potassium, phosphorus and dietary fiber. The percentage of the recommended daily allowance (RDA) for protein is based on a 50 g RDA level for a mature adult. * 46 grams per day for the average sedentary woman. Ranked by a Common Serving Size 50g Protein = 100% DV. Horse gram or Madras bean is known as Hurali/ Kollu/ Kulit/ Kulthi/Muthiva /Muthira/Ulavalu etc in different Indian languages. For this 100g serving the amount of Calories is 106 kcal, the amount of Fat is 0.55 g, the amount of Carbohydrate is 22.14 g. The difference between the highest and lowest values gives a protein range of 16.84 g per 100g. Fitness Software | A ½ cup serving of cooked lentils provides about 12 grams of protein. Lentils, raw has a nutritional value score of 18 out of 100.Comparing the protein content and the nutritional density in 100g for Lentils, raw; We class this as a high protein content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value. 2,000 calories a day is used for general nutrition advice. Almost 10,000 American adults participated in this study and were followed for 19 years. Focusing on protein intake this way helps them reap the benefits of protein throughout the day versus just one large, protein-heavy meal at … Add sliced onions, mustard and chillies. Low Fat Recipes | Lentils have more than 110 grams of protein per dollar, and 100% of your daily fiber in 140 calories. How to get protein as a vegan requires a little more effort than if you're vegetarian or eat meat, but it's not impossible. Green Lentils Simple Truth Organic 1/4 cup 180 calories 30 grams carbs 0.5 grams fat 13 grams protein 15 grams fiber 0 mg cholesterol 0 grams saturated fat 0 mg sodium 1 grams sugar 0 grams trans fat grams … Makes 50 servings. Lentil Soup Homestyle - Chef's Cupboard 1 cup 120.0 calories 20.0 grams carbs 1.5 grams fat 8.0 grams protein 7.0 grams fiber 1.0 mg cholesterol 0 grams saturated fat 690.0 mg sodium 0 grams sugar 0 grams … 1. Green Lentils. //-->. Moong Dal soup Ingredients. Lentils benefits are vast and varied, from aiding weight loss with their protein and fiber content to providing almost half of an adult's daily folate needs. Any duplication or distribution of the information contained herein is strictly prohibited. Contact Soybeans Mature ... (50% DV) in 1 oz Database: Standard Release. You would find them in every gathering, be it of any scale. This food profile is part of our list of food and drinks under the general group Legumes and Legume Products.Other important and protein related nutrients are Calories, Fat and Carbohydrate. 1. Protein in Lentils. After a couple of minutes, add the cooked lentils and add salt. Lentils, mature seeds, cooked, boiled, without salt - Protein, Lentils, mature seeds, cooked, boiled, with salt - Protein. Getting enough protein is important for health. High-Protein Foods All foods contain some protein, but some are better sources than others. /* 468x15, created 10/14/10 */ Below, is the top 5 food items shown in the protein chart. 11 ($0.25/Ounce) For example, animal foods are typically a denser source of protein than plant foods. Moreover, urad dal is one of the richest sources of proteins and vitamin B, and is also beneficial for women, and you why you ask? Exact protein needs vary according to factors like age, gender, body weight and level of physical activity, but the recommended daily allowance for women and men over 19 years old is 46 and 56 grams, respectively. Boil the green gram in a slow cooker. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary. Lentils are cholesterol-free, low fat pulses which is good for heart and vascular system. Preparation. The food with the highest protein content per typical serving is Lentils, raw which contains 49.54 g in 1 cup (or 192 g). ...yrs and there are several packages that are categorised as these types of programs and boost boosting the percentage of energy that you get from protein way increased than most All trademarks, copyright and other forms of intellectual property are property of their respective owners. Calorie breakdown: 3% fat, 68% carbs, 29% protein. How many US cups of dry lentils in 50 grams? Lentils of all colors contain roughly the same amount of protein. MusclePharm Combat XL Mass-Gainer Powder, Weight Gainer Protein Powder, 1270 Calories per Serving, 50 Grams of Protein, MCTS Flax and Chia Seeds, Vanilla, 12-Pounds 4.2 out of 5 stars 738 $47.11 $ 47 . Lupins Mature Seeds … ... capacity (WAC) and OAC are the terms often used to refer to the amount of water and oil that can be absorbed per gram of sample, respectively. The current daily value (%DV) for protein is 50 grams per day and is a target meant for most people. Lentils - a fancy word to describe delicious and protein-rich dals, which are an important part of every regional cuisine in India. If you’re on a mostly plant-based diet and are struggling to get enough protein to hit your macros, eating mostly lentils will help. Vegetarian 50 gram protein recipe The New Life Diet: https://thenewlifediet.org/ The New Life Diet Weight Loss Plan, Lose 30 pounds in 30 days! In addition to being high in protein, beans and legumes are also a good source of fiber, iron, and potassium. View other nutritional values (such as Calories, Carbs or Fats) using the filter below: Calories | Total Carbs | Total Fats | Protein | Sodium | Cholesterol | Vitamins. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete. This is probably the biggest difference between these 2 legumes. Lentils are an excellent source of fibre. PROTEIN QUALITY Protein quality is dependent on having all the essential amino acids in the proper proportions. Lentils have more than 110 grams of protein per dollar, and 100% of your daily fiber in 140 calories. Both broccoli and lentils are high in dietary fiber and lentil is a great source of protein. Welcome to the nutritional protein content in 5 different types of lentils, ranging from 25.8 g to 8.96 g per 100g. Lentils, mature seeds, cooked, boiled, without salt : 9.02g (16%RDA). It is about 40 cm (16 in) tall, and the seeds grow in pods, usually with two seeds in each. October 19, 2016 by Michael Kirk - Efficiency Is Everything. Head to the diet generator and enter the number of calories you want. About us | According to the USDA Dietary Guidelines, someone who consumes 2,000 calories a day should be eating about 50 grams of protein a day. One cup of lentils (about 200 grams) contains approximately 230 calories of carbohydrate and 18 grams of protein. The corresponding nutritional value for lentils based on our density score out of 100 (ranked by the amount of protein per 100g) is shown in the below nutritional density chart. Broccoli is a great source of calcium and lentil is a excellent source of iron. Health benefits of Black gram. However, lentils are classified as an incomplete protein. Soybeans Mature Seeds Raw . Black gram beans hold 341 calories and provide 25.21 g or 45% of recommended daily values of protein. google_ad_slot = "9456429844"; How much protein do I need? 100 grams of cooked lentils contain 9 grams of protein. 100 g moong dal 60 g onions 1 tsp oil 1 tsp salt. That way if someone’s needs are 140 grams per day, for example, they know to shoot for 30 to 40 grams of protein at each of their four meals per day. Most beans provide between 29-36% of the DV for protein per cup cooked. If you searching to evaluate Protein Per 100 Grams Lentils And Tofu Oz To Gram Of Protein price. 23g ... (Garbanzo Beans Bengal Gram) Mature Seeds Canned Drained Rinsed In Tap Water. The nutritional content and facts for 100g, which includes Calories, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the protein levels in lentils. Older adults have significantly increased protein needs as well — up to 50% higher than the DRI, or about 0.45–0.6 grams per pound (1–1.3 grams per kg) of body weight (23, 24). This amounts to: * 56 grams per day for the average sedentary man. Try them plain with your favorite spices, in soups, or in these Crispy Black Lentil Falafel Bites. You may need to add 500ml of water to cook the lentils. Lentils are made up of over 25% protein, which makes them an excellent meat alternative. The corresponding Calories for lentils ranked by the amount of protein per 100g is shown below in the lentils calories chart. A mere 1.5 cups of lentils contains just as much protein as a 3 oz chicken breast, but lentils contain the dietary fiber, copper, phosphorus, and manganese that you can’t get from meat. Boil the green gram in a slow cooker. You may need to add 500ml of water to cook the lentils. Everyone has their own super food, I hear things like grapefruit, quinoa, and whatever the latest hipster craze. Lentils are also high in iron, folate, and fiber (both soluble and insoluble). Another perk of black lentils: “They aren’t as mushy as other lentils,” says Moreno. There are 353 calories in 100 grams of Lentils. Ranked by a Common Serving Size 50g Protein = 100% DV. 100 grams of lentils hold 352 calories and 24.63 g or 44% of recommended daily values of protein. Top three lentils products high in protein. Lentils indeed carry almost the same calories and potein as that of large beans. Boiled soybeans (or edamame) provide a whopping 63% DV. For this 100g serving in your diet, the amount of Calories is 353 kcal (18% RDA), the amount of Fat is 1.06 g (2% RDA) and the amount of Carbohydrate is 60.08 g (46% RDA). Protein 25g: 50 %: Vitamin D 0.00mcg: 0 %: Calcium 35.00mg: 3 %: Iron 6.51mg: 36 %: Potassium 677mg: 14 % * The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. Broccoli is a excellent source of Vitamin C and lentil has more thiamin and folate. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. Moong Dal soup Ingredients.