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Calories in Lentils
100 g of lentils has 115 kcal, and 1 cup of lentils (180 g) has about 207 kcal.
115 kcalper 100 g
207 kcal in 1 cup (180 g)
Low density · 1.1 kcal per g
- Protein 9g 30% of the calories
- Carbs 20g 67% of the calories
- Fat 0.4g 3% of the calories
- Fiber 7.9g
Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.
100 g is about 28 minutes of walking, or 10 minutes of running, for a 70 kg body - context, not a debt to work off.
Lentils nutrition facts
A dash means nobody measured it - not that there is none of it.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Energy | 115kcal | 207kcal |
| Fat | 0.38g | 0.68g |
| Saturated Fat | 0.05g | 0.09g |
| Unsaturated Fat | 0.33g | 0.59g |
| Carbs | 20g | 36g |
| Sugars | 1.8g | 3.2g |
| Fiber | 7.9g | 14.2g |
| Protein | 9g | 16.1g |
| Salt | 0.58g | 1g |
| Water | 69.2g | 125g |
| Alcohol | 0g | 0g |
|---|---|---|
| Caffeine | 0mg | 0mg |
| Monounsaturated | 0.064g | 0.12g |
|---|---|---|
| Polyunsaturated | 0.17g | 0.31g |
| Omega-3 | 0.037g | 0.067g |
| ALA | 0.037g | 0.067g |
| DHA | 0g | 0g |
| EPA | 0g | 0g |
| Omega-6 | 0.14g | 0.24g |
| AA | 0g | 0g |
| LA | 0.14g | 0.24g |
| Cholesterol | 0mg | 0mg |
| Vitamin B1 (Thiamine) | 0.16mg | 0.29mg |
|---|---|---|
| Vitamin B2 (Riboflavin) | 0.069mg | 0.12mg |
| Vitamin B3 (Niacin) | 1mg | 1.8mg |
| Vitamin B6 (Pyridoxine) | 0.17mg | 0.3mg |
| Vitamin B12 (Cobalamin) | 0µg | 0µg |
| Folate (Vitamin B9) | 171µg | 308µg |
| Vitamin A | 0µg | 0µg |
| Vitamin C | 1.4mg | 2.5mg |
| Vitamin D | 0IU | 0IU |
| Vitamin E | 0.11mg | 0.2mg |
| Vitamin K | 1.7µg | 3.1µg |
| Choline | 32.5mg | 58.5mg |
| Calcium | 19mg | 34.2mg |
|---|---|---|
| Copper | 0.25mg | 0.45mg |
| Iron | 3.3mg | 6mg |
| Magnesium | 36mg | 64.8mg |
| Phosphorus | 179mg | 322mg |
| Potassium | 367mg | 661mg |
| Selenium | 2.8µg | 5µg |
| Zinc | 1.3mg | 2.3mg |
| Beta-carotene | 5µg | 9µg |
|---|---|---|
| Lycopene | 0µg | 0µg |
| Lutein + zeaxanthin | 0µg | 0µg |
| Flavonoids | 1.3mg | 2.3mg |
| Flavan-3-ols | 0.17mg | 0.31mg |
| Flavones | 1.1mg | 2mg |
| Cystine | 0.12g | 0.21g |
|---|---|---|
| Histidine | 0.25g | 0.46g |
| Isoleucine | 0.39g | 0.7g |
| Leucine | 0.65g | 1.2g |
| Lysine | 0.63g | 1.1g |
| Methionine | 0.077g | 0.14g |
| Phenylalanine | 0.44g | 0.8g |
| Threonine | 0.32g | 0.58g |
| Tryptophan | 0.081g | 0.15g |
| Tyrosine | 0.24g | 0.43g |
| Valine | 0.45g | 0.8g |
Foods with similar calories
Other published foods within reach of 115 kcal per 100 g, so the number has something to sit against.
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Questions about lentils
1 cup of lentils (180 g) has about 207 kcal, and 100 g has 115 kcal.
1 cup of lentils (180 g) has 16.1 g of protein, and 100 g has 9 g. The macro calculator works out how much protein you need a day.
1 cup of lentils (180 g) has 14.2 g of fiber, and 100 g has 7.9 g.
1 cup of lentils (180 g) has 3.2 g of sugar, and 100 g has 1.8 g.
It depends on how it is prepared. Per 100 g: cooked 115 kcal, cooked, fat added 166 kcal, dry 351 kcal. This page shows lentils (cooked).
Yes. 100 g of lentils has 171 µg of folate, 86% of what an adult needs in a day.
Yes. 100 g of lentils has 9 g of protein, and protein makes up 31% of the calories.
Yes. 100 g of lentils has 7.9 g of fiber; a food counts as high in fiber from 6 g.
It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 cup of lentils (180 g) has about 207 kcal. The calorie calculator works out how many you need.
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