How many calories are in lentils?
A cup of cooked lentils (198 g) has 230 calories. 100 g has 116 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 230.
Nutrition database · Beans and legumes
Lentils Nutrition Facts per Cup Cooked
A cup of cooked lentils (198 g) has 230 calories, 17.9 g of protein, 15.6 g of fiber and 6.6 mg of iron. The numbers are USDA's for lentils boiled without salt.
Lentils Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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1 cup (198 g)
At a glance
- Calories
- 230
- Protein
- 17.9 g · 36%
- Total carbohydrate
- 39.9 g · 14%
- Total fat
- 0.8 g · 1%
- Dietary fiber
- 15.6 g · 56%
- Total sugars
- 3.6 g · 0%
- Sodium
- 4 mg · 0%
Opens the free label generator with this amount of lentils already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 230 | 116 | |
| Total fat | 0.8 g | 1% | 0.38 g |
| Saturated fat | 0.1 g | 0% | 0.05 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0.1 g | 0.06 g | |
| Polyunsaturated fat | 0.3 g | 0.18 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 4 mg | 0% | 2 mg |
| Total carbohydrate | 39.9 g | 14% | 20.1 g |
| Dietary fiber | 15.6 g | 56% | 7.9 g |
| Total sugars | 3.6 g | 1.8 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 17.9 g | 9.02 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin C | 3 mg | 4% | 1.5 mg |
| Vitamin E | 0.22 mg | 0% | 0.11 mg |
| Vitamin K | 3.4 mcg | 2% | 1.7 mcg |
| Thiamin (B1) | 0.33 mg | 30% | 0.17 mg |
| Riboflavin (B2) | 0.14 mg | 10% | 0.07 mg |
| Niacin (B3) | 2.1 mg | 15% | 1.06 mg |
| Vitamin B6 | 0.35 mg | 20% | 0.18 mg |
| Folate (DFE) | 358 mcg | 90% | 181 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 65 mg | 10% | 32.7 mg |
| Minerals | |||
| Calcium | 38 mg | 2% | 19 mg |
| Iron | 6.6 mg | 35% | 3.33 mg |
| Potassium | 731 mg | 15% | 369 mg |
| Magnesium | 71 mg | 15% | 36 mg |
| Phosphorus | 356 mg | 30% | 180 mg |
| Zinc | 2.5 mg | 25% | 1.27 mg |
| Copper | 0.5 mg | 60% | 0.25 mg |
| Manganese | 0.98 mg | 45% | 0.49 mg |
| Selenium | 5.5 mcg | 10% | 2.8 mcg |
| Other | |||
| Water | 137.9 g | 69.6 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Making a label for your own product? Use our free nutrition facts label generator.
Lentils nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup | 198 g | 230 | 39.9 g | 17.9 g | 0.8 g | 15.6 g | 3.6 g |
| 1 tbsp | 12.3 g | 14 | 2.5 g | 1.1 g | <0.1 g | 1 g | 0.2 g |
| 100 g | 100 g | 116 | 20.1 g | 9 g | 0.4 g | 7.9 g | 1.8 g |
How much protein is in lentils?
A cup of cooked lentils (198 g) has 17.9 g protein, 36% of the 50 g Daily Value. 100 g has 9.02 g. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much fiber is in lentils?
A cup of cooked lentils (198 g) has 15.6 g of fiber, 56% of the Daily Value. 100 g has 7.9 g. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much iron is in lentils?
A cup of cooked lentils (198 g) has 6.6 mg of iron, 35% of the Daily Value. 100 g has 3.33 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much folate is in lentils?
A cup of cooked lentils (198 g) has 358 mcg of folate, 90% of the Daily Value. 100 g has 181 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Lentils nutrition per 100 grams
100 g of lentils has 116 calories, 9.02 g protein, 20.1 g carbohydrate, 7.9 g fiber, 1.8 g sugars and 0.38 g fat.
Where the calories in lentils come from
About 67% of the calories in lentils come from carbohydrate, 3% from fat and 30% from protein (Atwater factors of 4, 9 and 4 calories per gram).
How Lentils compares with other beans and legumes
Per 100 g, compared with the other 216 beans and legumes in this database, lentils has fewer calories than 63% of them and more protein than 54%.
Lentils vs beans
Per cup cooked, lentils have more protein than most beans in the beans and legumes protein chart, and they cook in 20 to 30 minutes without soaking. Red lentils are sold split and cook faster. Per 100 g cooked, lentils have 116 calories and 181 mcg of folate.
Cooked weight or dry weight
Lentils roughly double to triple in weight as they cook. For a soup or salad, weigh them cooked and use this record, or use dry lentils for the dry weight, in the label generator; never mix the two.
Lentils nutrition label for Canada, the EU and the UK
The same serving of lentils, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup (198g) / pour 1 cup (198g)
Calories
230
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0.8 g | 1 % |
| Saturated / Saturés | 0 g + Trans 0 g | 1 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 0 mg | 0 % |
| Carbohydrate / Glucides | 40 g | 14 % |
| Fibre / Fibres | 16 g | 56 % |
| Sugars / Sucres | 4 g | 4 % |
| Protein / Protéines | 18 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 38 mg | 3 % |
| Iron / Fer | 7 mg | 37 % |
| Potassium | 731 mg | 21 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 485 kJ / 116 kcal |
| Fat | 0.4 g |
| of which saturates | 0.1 g |
| Carbohydrate | 20 g |
| of which sugars | 1.8 g |
| Protein | 9.0 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 198g | %RI* | |
|---|---|---|---|
| Energy | 485 kJ 116 kcal |
961 kJ 230 kcal |
11% |
| Fat | 0 gg | 0.8g | 1.1% |
| of which saturates | 0 gg | 0.1g | <1% |
| Carbohydrate | 20g | 40g | 15% |
| of which sugars | 1.8g | 3.6g | 4% |
| Fibre | 7.9g | 16g | - |
| Protein | 9.0g | 18g | 36% |
| Salt | 0 gg | 0 gg | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about lentils
Are lentils protein or carbs?
Both. A cup of cooked lentils has 39.9 g of carbohydrate, 15.6 g of it fiber, and 17.9 g of protein.
What has more protein, lentils or quinoa?
Lentils. A cup of cooked lentils has 17.9 g of protein; a cup of cooked quinoa (185 g) has about 8 g in USDA data.
How many carbs are in lentils?
A cup of cooked lentils has 39.9 g of carbohydrate, and 100 g has 20.1 g.
How much protein is in a cup of lentils?
A cup of cooked lentils has 17.9 g of protein, and 100 g has 9 g.
How much iron is in lentils?
A cup of cooked lentils has 6.6 mg of iron, about 35% of the Daily Value.
How many calories are in lentils?
A cup of cooked lentils has 230 calories, and a tablespoon has 14.
How many calories are in 100 g of lentils?
100 g of lentils has 116 calories, 9.02 g protein, 20.1 g carbohydrate and 0.38 g fat.
How many calories are in lentils, raw vs cooked?
100 g of lentils has 352 calories dry and 116 calories boiled. It takes up water as it cooks, so the same weight holds fewer calories. Weigh it in the same state as the values you use.
What is a serving of lentils?
This page defaults to 1 cup (198 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for lentils.
Can I use lentils in a Nutrition Facts label calculation?
Yes. Open the generator with lentils added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Lentils compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| LentilsLentils, mature seeds, cooked, boiled, without salt | 116 | 9.02 g | 0.38 g | 20.1 g |
| Dry LentilsLentils, raw | 352 | 24.6 g | 1.06 g | 63.4 g |
| Dry Red LentilsLentils, pink or red, raw | 358 | 23.9 g | 2.17 g | 63.1 g |
Related foods
Often compared or used with lentils
More in Beans and legumes
- Lentils Boiled with Salt226 cal per 1 cup
- Split Peas Boiled with Salt227 cal per 1 cup
- Catjang Cowpeas Boiled200 cal per 1 cup
- Catjang Cowpeas Boiled with Salt200 cal per 1 cup
- Mature Hyacinth Beans Boiled227 cal per 1 cup
- Mature Hyacinth Beans Boiled with Salt227 cal per 1 cup
- Split Peas231 cal per 1 cup
- Great Northern Beans209 cal per 1 cup
Guides that include lentils
Tools and guides for labeling lentils
If you make and sell a product that contains lentils, these free tools cover the next steps.
- Nutrition Facts label generatorAdd lentils and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare lentils with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 172421: "Lentils, mature seeds, cooked, boiled, without salt". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with lentils
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