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How Many Calories in Lentils?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 33 kcal | 2.6g |
| 100g | 116 kcal | 9.0g |
| 1 cup cooked | 230 kcal | 17.8g |
A lentils contains 116 calories per 100g. A typical 1 cup cooked (198g) provides about 230 calories. Lentils is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Lentils Nutrition Facts
| Nutrient | Per 100g | Per serving (198g) |
|---|---|---|
| Calories | 116 kcal | 230 kcal |
| Protein | 9.0g | 17.8g |
| Carbohydrates | 20.1g | 39.8g |
| of which Sugars | 1.8g | 3.6g |
| Fat | 0.4g | 0.8g |
| of which Saturates | 0.1g | 0.2g |
| Fibre | 7.9g | 15.6g |
| Sodium | 2.0mg | 4mg |
| Potassium | 369.0mg | 731mg |
| Calcium | 19.0mg | 38mg |
| Iron | 3.3mg | 6.5mg |
| Vitamin C | 1.5mg | 3.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 2.8µg | 6µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
% 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.
- A good source of protein (18% DV)
- High in fibre (28% DV) — an excellent source
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- A good source of iron (18% DV)
- Calories: 6% DV
- Protein: 18% DV
- Carbohydrates: 7% DV
- Fibre: 28% DV
- Fat: 1% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 8% DV
- Calcium: 1% DV
- Iron: 18% DV
- Vitamin C: 2% DV
- Vitamin A: 0% DV
- Selenium: 5% DV
- Riboflavin (B2): 8% DV
Useful for tracking lentils
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Have a cat or dog? Check whether lentils is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out lentils for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
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 fit your diet?
Fibre intake
Lentils provides 7.9g 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 per 100g?
Lentils contains 116 calories per 100g, based on USDA reference data.
Is lentils high in calories?
A 1 cup cooked of lentils (198g) has around 230 calories — roughly 12% of a 2,000-calorie daily intake.
Is lentils good for weight loss?
At 116 calories per 100g, lentils is relatively low in calories and can fit well into a weight-loss diet. A 1 cup cooked provides about 230 calories.
How much protein is in lentils?
Lentils contains 9.0g of protein per 100g.
Is lentils a good source of fibre?
Yes — lentils provides 7.9g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does lentils compare to potatoes, mashed, dehydrated, prepared from granules with milk?
Lentils has 116 calories per 100g, close to potatoes, mashed, dehydrated, prepared from granules with milk at 116 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of lentils for 20g of protein?
With 9.0g of protein per 100g, you'd need roughly 222g of lentils to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to lentils by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lentils (this page) | 116 kcal | 9.0g | 20.1g | 0.4g |
| Potatoes, Mashed, Dehydrated, Prepared From Granules with Milk | 116 kcal | 2.1g | 16.1g | 4.8g |
| Yam, Cooked, Boiled, Drained | 116 kcal | 1.5g | 27.5g | 0.1g |
| Cowpeas, Common (blackeyes, Crowder, Southern), Cooked | 116 kcal | 7.7g | 20.8g | 0.5g |
| Tofu, Salted and Fermented (fuyu) | 116 kcal | 8.9g | 4.4g | 8.0g |
| Cowpeas, Common (blackeyes, Crowder, Southern), Cooked | 116 kcal | 7.7g | 20.8g | 0.5g |
| Lupins, Mature Seeds, Cooked, Boiled | 116 kcal | 15.6g | 9.3g | 2.9g |
More kit for lentils tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.