How Many Calories in Lentils? Nutrition Facts & Macros
One cup of cooked lentils (198 g) has 230 calories
Protein 17.9g · Carbs 39.9g · Fat 0.8g
Lentils are one of the most nutrient-dense legumes, delivering 9.02 g of protein and only 0.38 g of fat per 100 g cooked. With 116 kcal, 7.9 g of fiber, and an exceptional 181 mcg of folate (45% DV) per 100 g, they are a powerhouse for plant-based nutrition. One cup of cooked lentils (198 g) provides about 230 kcal, nearly 18 g of protein, and over 15 g of fiber. Here is everything you need to know about lentil calories and macros, based on USDA data. Cooked lentils are approximately 70% water by weight.
485 kJ · per 100g · Water: 69.64 g
Calorie Calculator: Lentils (Cooked)
198 g Lentils (Cooked) contains 230 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cooked (198 g) | 230 kcal | 17.9g | 39.9g | 0.8g |
| ½ cup cooked (99 g) | 115 kcal | 8.9g | 19.9g | 0.4g |
| 100 grams | 116 kcal | 9g | 20.1g | 0.4g |
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Lentils (Cooked) — Nutrition Facts
| Lentils (Cooked) | per 100g |
|---|---|
| Calories | 116 kcal |
| Protein | 9.02 g |
| Fat | 0.38 g |
| Carbs | 20.13 g |
| Fiber | 7.9 g |
| Sugar | 1.8 g |
| Sodium | 2 mg |
| Potassium | 369 mg |
| Magnesium | 36 mg |
| Phosphorus | 180 mg |
| Vitamin C | 1.5 mg |
| Vitamin B6 | 0.178 mg |
| Folate | 181 mcg |
| Manganese | 0.494 mg |
| Water | 69.64 g |
Source: USDA FoodData Central (FDC ID: 172421) · Data verified April 2026
Variations
Green/brown lentils (default)
116 kcal, 9.02 g protein, 0.38 g fat per 100 g cooked. The most common variety — holds shape when cooked, slightly earthy and peppery flavor. Ideal for salads, side dishes, and grain bowls. Cook time 25–30 minutes, no soaking needed.
Red lentils (cooked)
116 kcal per 100 g cooked — nutritionally nearly identical to green/brown lentils. Red lentils cook faster (15–20 min) and break down into a creamy consistency, making them ideal for soups, curries, stews, and Indian dal. They are hulled and split, which is why they cook faster and don’t hold shape.
Dried/raw (reference)
353 kcal per 100 g dry. Dried lentils are shelf-stable for 1–2 years in a cool, dry place. They roughly triple in weight when cooked (100 g dry ≈ 300 g cooked), so the per-gram calorie density drops from 353 to 116 kcal. Always track cooked weight for accurate calorie counting.
Dietary Perspectives
For Weight Loss
Lentils are excellent for weight loss — 116 kcal per 100 g with 9 g of protein and 7.9 g of fiber make them one of the most satiating foods per calorie. One cup (198 g, ~230 kcal) delivers nearly 18 g of protein and over 15 g of fiber, keeping you full for hours. The very low fat content (0.38 g per 100 g) means almost all calories come from protein and complex carbs. Studies consistently show that legume-rich diets support weight loss even without calorie counting, thanks to the fiber-protein combination.
For Athletic Performance
Lentils deliver 9 g of plant protein and 20 g of complex carbs per 100 g cooked — a solid combination for sustained energy. One cup (198 g) provides about 18 g of protein and 40 g of carbs, making it a good post-workout carb source. The 7.9 g of fiber per 100 g slows digestion, so eat lentils 2–3 hours before training, not immediately before. Exceptional folate content (181 mcg per 100 g) supports red blood cell production. Pair with rice for complete protein. Low fat (0.38 g) keeps the meal light.
For Keto
Lentils are not ideal for strict keto. Per 100 g cooked: 20.13 g total carbs minus 7.9 g fiber = approximately 12.2 g net carbs. One cup (198 g) has about 24 g net carbs — exceeding a typical 20 g daily keto limit on its own. However, lentils can work on moderate low-carb diets (50–100 g net carbs per day): a half-cup serving (99 g) delivers ~12 g net carbs, 9 g protein, and virtually no fat. If you are strictly keto, chickpeas and edamame have lower net carb density per gram of protein.
Frequently Asked Questions
How many calories are in lentils?
One cup of cooked lentils (198 g) contains approximately 230 calories. Per 100 g, boiled lentils have 116 calories — comparable to chickpeas (164 kcal) and higher than baked beans (94 kcal). Dry/raw lentils have 353 kcal per 100 g, but they roughly triple in weight during cooking, so the cooked value is what matters for tracking.
How much protein do lentils have compared to meat?
Cooked lentils have 9.02 g of protein per 100 g — less than chicken breast (31 g) or beef (26 g), but among the highest for plant foods. One cup (198 g) delivers about 17.9 g of protein. Unlike meat, lentils are low in methionine but high in lysine, so combining with grains (rice, bread) creates a complete amino acid profile.
Why are lentils high in folate?
Cooked lentils provide 181 mcg of folate per 100 g — that is 45% of the daily value in a single serving. One cup (198 g) delivers about 358 mcg, nearly 90% DV. Folate is essential for DNA synthesis, red blood cell formation, and is especially important during pregnancy. Lentils are one of the best natural food sources of folate available.
Are lentils keto-friendly?
Lentils are not ideal for strict keto. Per 100 g they have 20.13 g total carbs minus 7.9 g fiber = about 12.2 g net carbs. One cup (198 g) has about 24 g net carbs — that alone can exceed a typical 20 g daily keto limit. However, for moderate low-carb diets (50-100 g net carbs per day), a half-cup portion (99 g, ~12 g net carbs) can fit comfortably.
Green lentils vs red lentils — what is the difference?
Green/brown lentils hold their shape when cooked and have a slightly earthy, peppery flavor — best for salads and side dishes. Red lentils cook faster (15-20 min vs 25-30 min), break down into a creamy consistency, and are ideal for soups, curries, and dal. Nutritionally they are very similar — both around 116 kcal and 9 g protein per 100 g cooked. The main difference is texture and cooking time, not nutrition.
How do I cook lentils?
Rinse lentils under cold water, then simmer in a 3:1 water-to-lentil ratio. Green/brown lentils take 25-30 minutes, red lentils 15-20 minutes. No soaking is required — unlike dried beans, lentils cook quickly from dry. One cup of dry lentils (192 g) yields about 2-2.5 cups cooked. Season after cooking, as salt can toughen the skins during boiling.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lentils (Cooked) | 116 | 9.02g | 20.13g | 0.38g |
| Chickpeas (Cooked) | 164 | 8.86g | 27.42g | 2.59g |
| Baked Beans (Canned) | 94 | 4.75g | 21.14g | 0.37g |
| Edamame | 121 | 11.91g | 8.91g | 5.2g |
| Rice (white, cooked) | 130 | 2.69g | 28.2g | 0.28g |
per 100g
Per 100 g, cooked lentils have 116 kcal with 9.02 g of protein, only 0.38 g of fat, and 20.13 g of carbs (7.9 g fiber). They are one of the richest plant sources of folate (181 mcg, 45% DV) and among the leanest protein sources in any food group.
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