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Calories in Lentils

Q: How many calories in lentils?

Cooked lentils have 116 calories per 100g. A cup (198g): 230 calories and 17.9g protein.

Updated July 2026 · Source: USDA FoodData Central

116

kcal

per 100g

9.02

Protein

0.38

Fat

20.13

Carbs

7.9

Fiber

230

kcal per cup cooked (198g)

116

kcal per 100g cooked

kcal per oz (28g)

🌿7.9g fiber per 100g — excellent prebiotic

💊Folate — 45% DV — richest plant source

🔴Iron — 3.3mg per 100g — richest plant iron

😌Lowest GI of any legume — GI 32

💪9g protein per 100g

❤️Reduces LDL cholesterol and cardiovascular risk

🫛 Calculate Calories for Any Lentils Weight

Weight100g

Nutrition Facts

Per 100g cooked lentils

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Cooked lentils contain 116 calories per 100g. A cup (198g) has 230 calories with 17.9g protein. Second highest fiber of any legume (7.9g/100g). The richest plant source of folate (179µg/100g — 45% DV). Rich in iron (3.3mg/100g) and a prebiotic feeding gut bacteria. Lentils have the lowest GI of any legume (~32).

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Folate (B9)	179µg	45%
Manganese	0.98mg	43%
Iron	3.3mg	18%
Phosphorus	180mg	14%
Zinc	1.27mg	12%
Thiamine (B1)	0.17mg	14%
Potassium	369mg	8%
Magnesium	36mg	9%
Vitamin B6	0.18mg	11%
Copper	0.25mg	28%

Calories in Lentils by Weight

Weight	Calories	Protein	Net Carbs	Fiber

Macronutrient Breakdown — per 100g

Carbohydrates20.13g · 70% of calories

Protein9.02g · 31% of calories

Fat0.38g · 3% of calories

Fiber7.9g · Net carbs: 12.2g

Cooked lentils are 70% water. Net carbs: 12.2g/100g. GI ~32 — one of the lowest of any food. Dry lentils: 353 kcal/100g. No soaking required. Cook in 20-30 min. Red lentils cook faster (15 min) and have slightly less fiber.

Micronutrient Highlights

💊

Folate (B9)

179µg

45% DV

Richest plant source — cell division and pregnancy

🌿

Fiber

7.9g

28% DV

Prebiotic — feeds Bifidobacterium and Lactobacillus

🔴

Iron

3.3mg

18% DV

Richest plant iron source — pair with vitamin C

⚡

Manganese

0.98mg

43% DV

Antioxidant enzymes

🦴

Phosphorus

180mg

14% DV

Bone and energy

💪

Protein

9.02g

18% DV

Complete when combined with grains

Lentil Health Benefits

Folate — Richest Plant Source

Lentils provide 179µg of folate per 100g (45% DV) — the richest plant source of folate available. A cup provides 358µg — 90% of the daily requirement. Folate is essential for DNA synthesis, cell division, and prevention of neural tube defects during early pregnancy. For pregnant women and those planning pregnancy, lentils are among the most important dietary folate sources.

Prebiotic Fiber — Gut Health

Lentils' 7.9g of fiber per 100g includes significant resistant starch and oligosaccharides that function as prebiotics. Multiple studies show lentil consumption significantly increases Bifidobacterium and Lactobacillus populations — beneficial bacteria associated with improved immunity, reduced inflammation, and better metabolic health. The PREDIMED study found legume consumption associated with a 35% reduction in cardiovascular disease risk.

Iron — Richest Plant Source

Lentils provide 3.3mg of iron per 100g — the highest of any legume and among the richest plant sources overall. While non-haem iron from lentils is less bioavailable than haem iron from meat, pairing with vitamin C-rich foods (tomatoes, peppers, lemon) increases absorption 2-6×. A cup of lentils with a squeeze of lemon provides ~6.6mg of iron with meaningfully improved bioavailability.

Cardiovascular Protection — Clinical Evidence

A 2014 meta-analysis of 26 RCTs found legume consumption significantly reduced LDL cholesterol, total cholesterol, and blood pressure. Lentils' combination of soluble fiber (cholesterol-binding), potassium (blood pressure), folate (homocysteine reduction), and phytochemicals makes them one of the most cardioprotective foods available. Regular lentil consumption is associated with 22% lower cardiovascular disease risk.

Lentils vs Other Legumes

Is Lentils Suitable for Your Diet?

✅

Weight loss

Excellent — low GI, high fiber

❌

Keto

No — 12.2g net carbs

✅

Paleo

Debated

✅

Gluten-free

Yes

✅

Diabetic

Yes — lowest GI legume (32)

✅

Vegan

Yes — excellent plant protein

✅

Vegetarian

Yes

✅

Heart health

Reduces LDL and CVD risk

Related Calculators

Frequently Asked Questions

How many calories in lentils?

Cooked lentils have 116 calories per 100g. A cup (198g): 230 calories and 17.9g protein.

Are lentils high in protein?

Yes — 9g per 100g cooked, 17.9g per cup. Excellent plant protein source, though limiting in methionine. Combine with grains for a complete protein profile.

Are lentils good for weight loss?

Excellent — low GI (32), high fiber (7.9g/100g), and high protein create strong satiety at only 116 kcal/100g. Research shows lentil consumption significantly reduces body weight and waist circumference.

Are lentils keto?

No — 12.2g net carbs per 100g. Not suitable for ketogenic diets.

Are lentils good for diabetics?

Yes — GI of 32 is one of the lowest of any food. Research shows lentil consumption significantly improves glycemic control in type 2 diabetes.

Do lentils need to be soaked?

Unlike other legumes, lentils do not need soaking. They cook in 20-30 min (red lentils: 15 min). Rinsing is recommended.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.