Lentils Nutrition Facts: Calories, Vitamins & Minerals
Lentils nutrition facts per 100 g and per serving
Figures are for: Lentils, boiled
| Nutrient | Per 100 g | Serving: plate, 200 g |
|---|---|---|
| Calories | 116 kcal | 232 kcal |
| Energy (kilojoules) | 485 kJ | 971 kJ |
| Protein | 9 g | 18 g |
| Fat | 0.4 g | 0.8 g |
| incl. saturated | 0.1 g | 0.2 g |
| Total carbohydrates | 20 g | 40 g |
| incl. sugars | 1.8 g | 3.6 g |
| incl. fiber | 7.9 g | 16 g |
| Salt | 0.2 g | 0.4 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
116 kcal (485 kJ) per 100 g · P/F/C 9/0.4/20 g
Serving (plate, 200 g) — 232 kcal (971 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: high
Are lentils healthy?
Yes. On their nutrient profile, lentils are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Fiber: 16 g per serving — 64% of the 25 g a day the WHO recommends.
- Protein: 18 g per serving — 32% of the 56 g daily reference for a 70 kg (154 lb) adult.
A typical serving (plate, 200 g) has 232 kcal, 18 g protein, 0.8 g fat and 40 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Lentils are legumes rich in plant protein and fiber, plus folate and iron. They need no soaking; red lentils cook in about 15 minutes.
protein 41%fat 4%carbs 55%
Vitamins and minerals in lentils
Per 100 g, the standouts are folate — 181 mcg, 45% of the Daily Value (#3 of 21 in our grains, beans & sides section); copper — 0.25 mg, 28% of the Daily Value; manganese — 0.49 mg, 21% of the Daily Value.
| Nutrient | Per 100 g | Serving: plate, 200 g | % DV |
|---|---|---|---|
| Thiamin (B1) | 0.17 mg | 0.34 mg | 28% |
| Riboflavin (B2) | 0.07 mg | 0.15 mg | 11% |
| Niacin (B3) | 1.1 mg | 2.1 mg | 13% |
| Vitamin B6 | 0.18 mg | 0.36 mg | 21% |
| Folate (B9) | 181 mcg | 362 mcg | 91% |
| Potassium | 369 mg | 738 mg | 16% |
| Magnesium | 36 mg | 72 mg | 17% |
| Phosphorus | 180 mg | 360 mg | 29% |
| Iron | 3.3 mg | 6.7 mg | 37% |
| Zinc | 1.3 mg | 2.5 mg | 23% |
| Copper | 0.25 mg | 0.5 mg | 56% |
| Manganese | 0.49 mg | 0.99 mg | 43% |
| Selenium | 2.8 mcg | 5.6 mcg | 10% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Lentils, mature seeds, cooked, boiled, without salt” (FDC ID 172421, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Lentils calories by weight, 50–300 g
150 g of lentils has 174 calories and 200 g has 232. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 58 | 4.5 / 0.2 / 10 | 4 |
| 100 g | 116 | 9 / 0.4 / 20 | 7.9 |
| 150 g | 174 | 14 / 0.6 / 30 | 12 |
| 200 g — typical serving | 232 | 18 / 0.8 / 40 | 16 |
| 250 g | 290 | 23 / 1 / 50 | 20 |
| 300 g | 348 | 27 / 1.2 / 60 | 24 |
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Lentils: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Lentils braised with vegetables | 105 | 6.5 / 2.5 / 19 |
| Lentils, boiled | 116 | 9 / 0.4 / 20 |
| Red lentils, boiled | 118 | 9 / 0.4 / 23 |
| Green lentils, boiled | 125 | 10 / 0.6 / 25 |
| Lentils, dry | 295 | 24 / 1.5 / 58 |
| Red lentils, dry | 328 | 28 / 0.8 / 60 |
How much movement is one serving?
A serving (plate, 200 g) is 232 kcal — roughly 76 min of easy walking or 29 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Lentils: swaps and alternatives
No need to swap: lentils already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 1.8 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0.2 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 200 g, a typical serving of lentils.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Lentils | A | 232 | 18 | 16 |
| Quinoa | A | 240 | 8.8 | 5.6 |
| Bulgur | A | 224 | 6.2 | 9 |
| Kidney Beans | A | 240 | 17 | 13 |
Lentils vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Mashed Potatoes | 106 | 2.2 / 4.2 / 16 |
| Buckwheat | 110 | 4.2 / 1.1 / 24 |
| Overnight Oats | 111 | 5 / 3 / 18 |
| Couscous | 112 | 3.8 / 0.2 / 23 |
| Lentils | 116 | 9 / 0.4 / 20 |
| Brown Rice | 123 | 2.7 / 1 / 26 |
| Whole Wheat Pasta | 124 | 5.3 / 0.5 / 29 |
FAQ
How many calories are in 100 g of lentils?
100 g of lentils has 116 calories, with 9 g protein, 0.4 g fat and 20 g carbohydrates (7.9 g fiber).
How many calories are in a serving of lentils?
A serving (plate, 200 g) has 232 calories: 18 g protein, 0.8 g fat and 40 g carbs.
What are the macros of lentils?
Per 100 g: 9 g protein, 20 g carbs and 0.4 g fat. By calories that's about 41% protein, 55% carbs and 4% fat.
How long do you have to walk to burn a serving of lentils?
About 76 min of easy walking or 29 min of cycling for a 70 kg (154 lb) person — that's the 232 calories in a serving (plate, 200 g).
What vitamins and minerals are in lentils?
Per 100 g, lentils are richest in folate (181 mcg, 45% DV), copper (0.25 mg, 28% DV), manganese (0.49 mg, 21% DV) — from USDA FoodData Central record 172421.
How much fiber is in lentils?
100 g of lentils has 7.9 g of fiber; a serving (plate, 200 g) has 16 g — 64% of the 25 g a day the WHO recommends.
How do the calories in lentils change with the type and cooking method?
Per 100 g it ranges from 105 kcal (lentils braised with vegetables) to 328 kcal (red lentils, dry); lentils, boiled is in between, at 116 kcal.
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