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How Many Calories in Lentils, Raw?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 100 kcal | 7.0g |
| 100g | 352 kcal | 24.6g |
| 1 cup | 676 kcal | 47.2g |
A lentils, raw contains 352 calories per 100g. A typical 1 cup (192g) provides about 676 calories. Lentils, Raw is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Lentils, Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (192g) |
|---|---|---|
| Calories | 352 kcal | 676 kcal |
| Protein | 24.6g | 47.2g |
| Carbohydrates | 63.4g | 121.7g |
| of which Sugars | 2.0g | 3.8g |
| Fat | 1.1g | 2.1g |
| of which Saturates | 0.2g | 0.4g |
| Fibre | 10.7g | 20.5g |
| Sodium | 6.0mg | 12mg |
| Potassium | 677.0mg | 1300mg |
| Calcium | 35.0mg | 67mg |
| Iron | 6.5mg | 12.5mg |
| Vitamin C | 4.5mg | 8.6mg |
| Vitamin A | 2.0µg | 4µg |
| Selenium | 0.1µg | 0µg |
| Riboflavin (B2) | 0.2mg | 0.4mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (49% DV) — an excellent source
- High in carbohydrates (23% DV) — an excellent source
- High in fibre (38% DV) — an excellent source
- Low in saturated fat (1% DV)
- Low in sodium (0% DV)
- A good source of potassium (14% DV)
- High in iron (36% DV) — an excellent source
- A good source of riboflavin (B2) (15% DV)
- Calories: 18% DV
- Protein: 49% DV
- Carbohydrates: 23% DV
- Fibre: 38% DV
- Fat: 1% DV
- Saturated fat: 1% DV
- Sodium: 0% DV
- Potassium: 14% DV
- Calcium: 3% DV
- Iron: 36% DV
- Vitamin C: 5% DV
- Vitamin A: 0% DV
- Selenium: 0% DV
- Riboflavin (B2): 15% DV
High-protein options alongside lentils, raw
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Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does lentils, raw fit your diet?
High-protein diets
At 24.6g of protein per 100g, lentils, raw clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Fibre intake
Lentils, Raw provides 10.7g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in lentils, raw per 100g?
Lentils, Raw contains 352 calories per 100g, based on USDA reference data.
Is lentils, raw high in calories?
A 1 cup of lentils, raw (192g) has around 676 calories — roughly 34% of a 2,000-calorie daily intake.
Is lentils, raw good for weight loss?
Lentils, Raw is fairly calorie-dense at 352 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 676 calories.
How much protein is in lentils, raw?
Lentils, Raw contains 24.6g of protein per 100g.
Is lentils, raw a good source of fibre?
Yes — lentils, raw provides 10.7g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does lentils, raw compare to peas, green, split, mature seeds, raw?
Lentils, Raw has 352 calories per 100g, close to peas, green, split, mature seeds, raw at 352 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of lentils, raw for 20g of protein?
With 24.6g of protein per 100g, you'd need roughly 81g of lentils, raw to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to lentils, raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lentils, Raw (this page) | 352 kcal | 24.6g | 63.4g | 1.1g |
| Peas, Green, Split, Mature Seeds, Raw | 352 kcal | 23.8g | 63.7g | 1.2g |
| Noodles, Chinese, Cellophane or Long Rice (mung Beans), Dehydrated | 351 kcal | 0.2g | 86.1g | 0.1g |
| Potatoes, Mashed, Dehydrated, Flakes without Milk | 354 kcal | 8.3g | 81.2g | 0.4g |
| Onions, Dehydrated Flakes | 349 kcal | 8.9g | 83.3g | 0.5g |
| Shallots, Freeze-dried | 348 kcal | 12.3g | 80.7g | 0.5g |
| Potatoes, Mashed, Dehydrated, Granules with Milk | 357 kcal | 10.9g | 77.7g | 1.1g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.