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Lentils calories and nutrition facts
100 grams of lentils contains 114 calories, with 9 g of protein, 19.5 g of carbohydrate and 0.4 g of fat. It provides 7.9 g of fiber and 1.8 g of sugar per 100 g. Most of its calories come from carbohydrate.
Lentils are the fast legume — no soaking, done in twenty minutes — and cooked they carry about 9 g of protein per 100 g along with the fibre that makes dal and lentil soup genuinely filling. They absorb roughly twice their weight in water, so dry-packet numbers look scary and cooked numbers look gentle. These values are cooked.
Where the calories come from
Protein 31% Carbs 66% Fat 3%
How lentils compares
Per 100 g, against the closest legumes in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lentils | 114 kcal | 9 g | 19.5 g | 0.4 g |
| Red lentils (cooked) | 116 kcal | 9 g | 20.1 g | 0.4 g |
| Large lima beans, cooked | 115 kcal | 7.8 g | 20.9 g | 0.4 g |
| Navy beans, canned | 113 kcal | 7.5 g | 20.5 g | 0.4 g |
| Catjang cowpeas, cooked | 117 kcal | 8.1 g | 20.3 g | 0.7 g |
Nutrition facts for lentils
| Nutrient | Per 100 g | Per 1 cup cooked |
|---|---|---|
| Calories | 114 kcal | 226 kcal |
| Protein | 9 g | 18 g |
| Carbohydrate | 19.5 g | 39 g |
| Fat | 0.4 g | 1 g |
| Fiber | 7.9 g | 16 g |
| Sugar | 1.8 g | 4 g |
| Saturated fat | 0.1 g | 0 g |
| Salt | 0.6 g | 1 g |
Print an EU-style nutrition label for lentils — per 100 g and per portion.
Vitamins and minerals in lentils
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Copper | 0.25 mg | 28% |
| Manganese | 0.49 mg | 21% |
| Iron | 3.3 mg | 19% |
| Phosphorus | 180 mg | 14% |
| Thiamin (B1) | 0.17 mg | 14% |
| Zinc | 1.3 mg | 12% |
| Vitamin B6 | 0.18 mg | 11% |
| Magnesium | 36 mg | 9% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common lentils servings
How many calories in a portion of lentils — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 114 kcal | 9 g | 20 g | 0 g |
| 1 cup (198 g) | 226 kcal | 18 g | 39 g | 1 g |
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Related guides
Frequently asked questions
How many calories are in lentils?
Lentils has 114 calories per 100 grams. A typical serving of 1 cup cooked (198 g) has about 226 calories.
How much protein is in lentils?
Lentils contains 9 g of protein per 100 g, or about 18 g per 1 cup cooked.
How much sugar is in lentils?
Lentils contains 1.8 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
How much fiber does lentils have?
Lentils has 7.9 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these lentils calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #175254 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
