Cooked lentils: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: cooked
Cooked lentils: 116 kcal, 9 g protein, 0.4 g fat and 20.1 g carbohydrate per 100 g. A typical portion is 1 serving (180 g): about 209 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in folate · 45%
- High in copper · 28%
- High in iron · 26%
- High in phosphorus · 26%
- High in fibre · 25%
- High in manganese · 24%
- High in protein · 18%
- Good source of vitamin B1 (thiamine) · 15%
| Nutrition | per 100 g | % daily value | portion (180 g) | % daily value |
|---|---|---|---|---|
| Calories | 116 kcal | 6% | 209 kcal | 10% |
| Protein | 9.02 g | 18% | 16.2 g | 32% |
| Fat | 0.38 g | — | 0.68 g | — |
| Carbohydrate | 20.1 g | — | 36.2 g | — |
| Fibre | 7.9 g | 25% | 14.2 g | 45% |
| Sugar(limit) | 1.8 g | 2% | 3.24 g | 4% |
| Saturated fat(limit) | 0.05 g | 0% | 0.1 g | 0% |
| Sodium(limit) | 2 mg | 0% | 3.6 mg | 0% |
| Folate | 181 µg | 45% | 326 µg | 81% |
| Copper | 0.25 mg | 28% | 0.45 mg | 50% |
| Iron | 3.33 mg | 26% | 5.99 mg | 46% |
| Phosphorus | 180 mg | 26% | 324 mg | 46% |
| Manganese | 0.49 mg | 24% | 0.89 mg | 43% |
| Vitamin B1 (thiamine) | 0.17 mg | 15% | 0.3 mg | 26% |
| Vitamin B6 | 0.18 mg | 14% | 0.32 mg | 25% |
| Zinc | 1.27 mg | 13% | 2.29 mg | 24% |
| Potassium | 369 mg | 12% | 664 mg | 22% |
| Magnesium | 36 mg | 10% | 64.8 mg | 18% |
Typical portion: 1 serving, 180 g, about 209 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: boiled lentils, cooked lentils.
About this food: Cooked lentils
The entry is whole lentils boiled without salt, with 116 kcal, 9 g of protein and 7.9 g of fiber per 100 g. That is one of the more protein-dense cooked staples per gram, but dry lentils are a very different number, since they absorb about two to three times their weight in water.
Log by cooked weight from the pot. A serving of 180 g gives 209 kcal and 16.2 g of protein. If you count dry grams from the packet, convert using the pack's per 100 g figure and keep dry and cooked entries separate.
Types behave differently. Brown and green lentils hold their shape and take roughly 20 to 30 minutes, while red or split lentils collapse into a purée in about 10 to 15, which suits soups. Soaking is optional, though it shortens cooking a little. Add salt and acid, such as tomato or lemon, near the end, because they can leave lentils firm.
In Ukrainian kitchens lentils are less traditional than buckwheat or peas, but they fit soups, stews, cutlets and side dishes with onion and carrot fried in oil. The oil, the fried onion and any sausage or bacon are the main sources of extra calories, so log them separately. Canned lentils are already cooked and rinse well; check the label for added salt.
What it is high and low in
Cooked lentils is high in folate (45%), copper (28%), iron (26%), phosphorus (26%), fibre (25%), manganese (24%) and protein (18%) per 100 g (share of the daily reference in brackets). It is a good source of vitamin B1 (thiamine) (15%), vitamin B6 (14%), zinc (13%) and potassium (12%).
It is low in fat (up to 3 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared cooked lentils with the five foods in our table that are closest in composition (Cooked kidney beans, Cooked white beans, Boiled green peas, Cooked chickpeas and Cooked soybeans), per 100 g.
Rank among the six: Protein (1 = most): 3rd of 6; Calories (1 = fewest): 2nd of 6; Fibre (1 = most): 1st of 6; Carbohydrate (1 = fewest): 3rd of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Cooked lentils | 116 | 9 | 0.4 | 20.1 | 7.9 |
| Cooked kidney beans | 127 | 8.7 | 0.5 | 22.8 | 6.4 |
| Cooked white beans | 139 | 9.7 | 0.4 | 25.1 | 6.3 |
| Boiled green peas | 84 | 5.4 | 0.2 | 15.6 | 5.5 |
| Cooked chickpeas | 164 | 8.9 | 2.6 | 27.4 | 7.6 |
| Cooked soybeans | 172 | 18.2 | 9 | 8.4 | 6 |
All values per 100 g.
Raw, cooked or dry: different numbers
The same food in another state has different numbers, mostly because of water or frying oil. Cooked lentils: 116 kcal and 9 g protein per 100 g; Dry lentils: 352 kcal and 24.6 g protein per 100 g. Weigh and log the food in the same state as the figure you pick.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 172421: "Lentils, mature seeds, cooked, boiled, without salt"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (cooked). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of cooked lentils?
116 kcal per 100 g, with 9 g protein, 0.4 g fat and 20.1 g carbohydrate. A typical portion (1 serving, 180 g) has about 209 kcal.
How much protein is in cooked lentils?
100 g has 9 g of protein, which is 18% of a 50 g daily reference, and a typical portion (180 g) has 16.2 g. Protein supplies 30% of its calories.
Which vitamins and minerals does cooked lentils contain?
The most per 100 g, as a share of the daily reference: folate 181 µg (45%); copper 0.25 mg (28%); iron 3.33 mg (26%); phosphorus 180 mg (26%). Every other tracked vitamin or mineral is under 10% or has no USDA value.