Calories in Lentils: Nutrition Facts & Serving Sizes
Per 1 cup (192g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of dry lentils (192g) contains 676 calories with 47.2g of protein, 121.7g of carbs, and 20.5g of fiber. Per 100g of dry lentils, you get 352 calories, 24.6g of protein, 63.4g of carbs, and 10.7g of fiber. Lentils are one of the highest-protein plant foods available and an exceptional source of dietary fiber. The standout micronutrients are iron at 6.5mg per 100g (about 36% daily value for adults), folate at 479mcg per 100g (about 120% daily value), zinc at 3.3mg, and potassium at 677mg. Folate is critical for DNA synthesis and cell repair, making lentils particularly valuable during active training phases. Lentils are low in fat at just 1.1g per 100g, making them a lean protein source. When cooked, lentils roughly double in weight and volume, so 100g dry produces about 200g cooked with half the per-gram calorie density. For anyone looking to maximize protein on a plant-based diet or budget-friendly diet, lentils are among the best value foods available.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tablespoon (12g) | 42.2 | 3g | 7.6g | 0.1g | 1.3g |
| 1 cup (192g) | 675.8 | 47.2g | 121.7g | 2.1g | 20.5g |
| 100g | 352 | 24.6g | 63.4g | 1.1g | 10.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 352 | 18% |
| Protein | 24.6g | 49% |
| Total Fat | 1.1g | 1% |
| Saturated Fat | 0.2g | 1% |
| Total Carbohydrates | 63.4g | 23% |
| Dietary Fiber | 10.7g | 38% |
| Sugars | 2g | 4% |
| Sodium | 6mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.2g | 0% |
| Calcium | 35mg | 3% |
| Iron | 6.5mg | 36% |
| Potassium | 677mg | 14% |
| Vitamin A | 2mcg | 0% |
| Vitamin C | 4.5mg | 5% |
| Vitamin B6 | 0.5mg | 29% |
| Magnesium | 47mg | 11% |
| Phosphorus | 281mg | 22% |
| Zinc | 3.3mg | 30% |
| Selenium | 0.1mcg | 0% |
| Folate | 479mcg | 120% |
| Thiamin (B1) | 0.9mg | 75% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 2.6mg | 16% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Lentils
Lentils are one of the most nutritionally complete plant foods. The protein content at 24.6g per 100g rivals many animal proteins, though lentil protein is not complete (it lacks sufficient methionine). Pairing lentils with rice or other grains completes the amino acid profile and makes it a full protein source.
The iron content at 6.5mg per 100g is exceptionally high for a plant food. Iron supports oxygen transport in red blood cells, which directly impacts workout performance and recovery. Non-heme iron from lentils is less bioavailable than heme iron from meat, but eating lentils with vitamin C-rich foods can increase absorption by up to 67%.
Folate at 479mcg per 100g is outstanding. A single cup of dry lentils exceeds the entire daily requirement. Folate supports DNA synthesis, cell division, and red blood cell production. For anyone training hard, adequate folate supports the rapid cell turnover needed for muscle repair and adaptation.
The fiber content at 10.7g per 100g is exceptional. A cup of dry lentils provides 20.5g of fiber, covering over half the daily recommendation of 25 to 38g for adults. High-fiber diets are consistently associated with lower body weight, better blood sugar control, and reduced cardiovascular risk.
At 677mg of potassium per 100g, lentils support electrolyte balance, which is critical for muscle function and preventing cramps.
Dietary Considerations
Lentils are naturally gluten-free, vegan, and dairy-free. They are not suitable for keto or very-low-carb diets due to their high carbohydrate content, even accounting for fiber. Lentils are excellent for weight loss due to their high protein and fiber content, which promotes satiety. They are one of the best foods for plant-based dieters who need to hit protein targets. Lentils are also one of the most affordable protein sources. Cooked lentils (not dry) have about half the calories per 100g compared to dry, so always specify when calculating macros.
Daily Intake (100g)
100g of lentil provides 18% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in lentils?
Dry lentils contain 352 calories per 100g. A 1-cup serving of dry lentils (192g) has 676 calories. Cooked lentils have about 116 calories per 100g since they absorb water and double in volume. Always clarify whether you mean dry or cooked when tracking calories.
Are lentils good for weight loss?
Yes, lentils are excellent for weight loss. They are high in protein (24.6g per 100g dry) and fiber (10.7g per 100g dry), both of which promote satiety. Cooked lentils at about 116 calories per 100g are a filling, nutrient-dense food that helps manage hunger on a calorie deficit.
How much protein in lentils?
Dry lentils contain 24.6g of protein per 100g. A 1-cup serving of dry lentils (192g) provides 47.2g of protein. Cooked lentils have about 9g of protein per 100g. Lentils are one of the highest plant-based protein sources available.
Are lentils keto-friendly?
No, lentils are not keto-friendly. They contain 63.4g of carbs per 100g (dry), with 10.7g of fiber giving a net carb count of about 52.7g per 100g. Even cooked lentils have too many carbs for a strict ketogenic diet.
How much iron is in lentils?
Lentils contain 6.5mg of iron per 100g, covering about 36% of the daily value for adults. This is one of the highest iron contents among plant foods. Eat lentils with vitamin C-rich foods like tomatoes or lemon juice to maximize iron absorption.
Are lentils a complete protein?
Lentils are not a complete protein on their own because they are low in the amino acid methionine. However, combining lentils with rice or any grain creates a complete amino acid profile. The body can also pool amino acids throughout the day, so eating varied plant proteins over the course of a day achieves completeness.
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