🫘 Legumesveganvegetariangluten free
🫘 Calories in Lentils
Protein and fibre in one — the most nutritious cheap food available
Per 100g
116kcal
9g
Protein
20g
Carbs
0.4g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per Half cup cooked lentils (99g) |
|---|---|---|
| Calories | 116kcal | 115kcal |
| Protein | 9g | 8.9g |
| Total Carbs | 20g | 19.8g |
| — of which Sugar | 1.8g | 1.8g |
| Total Fat | 0.4g | 0.4g |
| Dietary Fibre | 8g | 7.9g |
| Sodium | 2mg | 2mg |
Macro Breakdown
Protein9g (36 kcal)
Carbohydrates20g (80 kcal)
Fat0.4g (3.6 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Iron3.3mg
24% of daily reference intake
Potassium369mg
11% of daily reference intake
Magnesium36mg
10% of daily reference intake
✅ Key Nutrition Facts
- •9g protein per 100g cooked — excellent plant protein source
- •8g fibre per 100g — among the highest of any food
- •Very high in folate — essential for DNA synthesis and pregnancy
- •3.3mg iron per 100g — important for plant-based diets
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 100g cooked | 100g | 116 kcal | 9g |
| Half cup cooked (99g) | 99g | 115 kcal | 8.9g |
| 1 cup cooked (198g) | 198g | 230 kcal | 17.8g |
Frequently Asked Questions
How many calories in lentils?+
Cooked lentils contain approximately 116 calories per 100g. A half cup cooked (99g) provides around 115 calories with 9g protein and 8g fibre.
Are lentils a good protein source?+
Yes. Lentils provide 9g of protein per 100g cooked, along with fibre that slows digestion. They are not a complete protein, but combining lentils with rice or bread provides all essential amino acids. A cup of cooked lentils delivers around 18g of protein.
Are lentils good for weight loss?+
Lentils are excellent for weight loss. Their combination of protein and fibre (both of which increase satiety) means they keep you full for hours. Research shows regular legume consumption is associated with lower BMI and reduced obesity risk.
Compare with Similar Foods
Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.