Calories in Lentils
Cooked lentils contain 116 kcal and 9g of protein per 100g, plus 8g of fiber. Per cup cooked (198g), 230 kcal with 18g protein — among the most nutrient-dense plant proteins.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 cup cooked lentils (~198g) | 230 | 40 | 18 | 0.8 | 15.6 |
| 100g cooked lentils | 116 | 20 | 9 | 0.4 | 7.9 |
| 1/2 cup cooked | 115 | 20 | 9 | 0.4 | 7.8 |
| 100g dry lentils | 352 | 60 | 25 | 1.1 | 11 |
| 1/4 cup dry (~48g) | 169 | 29 | 12 | 0.5 | 5.3 |
Per 100g — variant comparison
| Variant | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| Brown/green lentils (cooked) | 116 | 20 | 9 | 0.4 | 7.9 |
| Red/orange lentils (cooked) | 116 | 20 | 9 | 0.4 | 6 |
| French/black lentils (cooked) | 116 | 20 | 9 | 0.4 | 8 |
| Lentil soup (canned) | 60 | 10 | 4 | 0.5 | 3 |
About these numbers
Lentils are nutritionally exceptional — high protein (9g per 100g cooked, 25g per 100g dry), high fiber (8g per 100g cooked), low GI (32), low fat, plus folate, iron, and B vitamins. The 2014 Sievenpiper et al. systematic review in the Canadian Medical Association Journal showed 1 cup of pulses per day reduced LDL cholesterol by 5% and reduced fasting glucose by similar magnitude.
Cooking time is dramatically shorter than most beans — lentils don't require soaking and cook in 15–20 minutes. This makes them more practical for weeknight cooking than beans (which typically need overnight soak plus 60–90 minutes simmer). Red and orange lentils cook even faster (10 minutes) and break down into a creamy texture suitable for soups and dal. Brown and green hold shape better for salads and side dishes.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories are in lentils?
- 1 cup of cooked lentils (~198g) contains approximately 230 kcal with 18g protein and 16g of fiber. Per 100g cooked: 116 kcal, 9g protein. Dry lentils are much denser at 352 kcal per 100g — they roughly double in weight when cooked due to water absorption. For tracking, use cooked weights from the table above.
- Are lentils good for diabetes?
- Excellent. Glycemic index ~32 (one of the lowest among staples), high fiber (especially viscous soluble fiber that blunts post-meal glucose), high protein (further slows absorption). The 2014 Sievenpiper meta-analysis showed lentil consumption reduced fasting glucose by 5–6 mg/dL and HbA1c by 0.5%. For T2D and prediabetes, lentils are a perfect base food — high satiety, low GL, beneficial for both lipids and glucose.
- Are lentils good for weight loss?
- Very good. The combination of low calorie density (116 kcal per 100g cooked), high protein (9g/100g), high fiber (8g/100g), and very low GI produces strong satiety per calorie. The 2009 Mollard et al. study at the University of Manitoba showed adding 1 cup of pulses to meals reduced subsequent calorie intake by 100+ kcal across the day. For volumetric eating during cuts, lentil-based meals are among the most satisfying per calorie.
- How much protein is in lentils?
- Per cup cooked: 18g of protein. Per 100g cooked: 9g. The amino acid profile is incomplete (lower in methionine), but combining with rice or whole grains provides a complete protein. The traditional khichdi pairing (dal + rice) is the textbook example. DIAAS protein quality score for lentils alone is ~0.6 — lower than animal sources (1.0+), but the complementarity with grains makes the practical daily intake nutritionally complete for vegetarians.
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