Lentil Calories & Nutrition Facts
Protein-rich legume that cooks quickly without soaking.
Quick answer
How many calories are in Lentil?
Lentil has 116 calories per 100g. A 1 oz (28g) has about 32 calories. It is a moderate-calorie food, with most calories coming from carbs.
Start with your portion
Turn Lentil into a daily plan
Practical Portion Guide for Lentil
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 32 kcal | 2.5g | 5.6g | 3.4g | 0.6g |
| 50g snack portion | 58 kcal | 4.5g | 10.0g | 6.0g | 1.0g |
| 100g reference | 116 kcal | 9.0g | 20.0g | 12.0g | 2.0g |
| 200g larger portion | 232 kcal | 18.0g | 40.0g | 24.0g | 4.0g |
Bean portions are usually measured cooked. Dry weight, canned drained weight, and cooked bowl portions are not interchangeable.
% Daily Value: 1 oz (28g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1 oz (28g) | % DV |
|---|---|---|---|---|
| Protein | 9g | 18% | 2.5g | 5% |
| Dietary fiber | 8g | 29% | 2.2g | 8% |
| Total carbohydrate | 20g | 7% | 5.6g | 2% |
| Total fat | 2g | 3% | 0.6g | 1% |
| Sodium | 50mg | 2% | 14mg | 1% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Where Lentil Ranks (USDA Comparisons)
Lentil appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
Highest-Protein Legumes per 100 g (USDA Ranked)
Soybeans, lupini, edamame, lentils and 15 beans ranked by protein per 100 g, per cup and per 100 calories.
High-Fiber Foods Ranked per 100 g and per Serving
Which foods actually deliver fiber in a real serving, with % of the 28 g Daily Value.
Calories in Beans: 20 Varieties, Cooked vs Dry
USDA cooked and dry values side by side, with calories per cooked cup and why dry weight triples the number.
Best Foods for Potassium per 100 g (USDA)
Potassium in mg per 100 g and per household serving against the 4,700 mg Daily Value.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 29 (Low)
How Lentil Fits Into a Diet
Lentil is useful when you want a fiber-rich plant food that contributes carbohydrates, protein, and minerals in one serving.
Pair legumes with grains, vegetables, eggs, fish, poultry, or lean meat depending on whether you need a complete meal, more protein, or more carbohydrates.
Canned, dried, refried, seasoned, and restaurant versions can change sodium, fat, and total calories compared with the plain cooked reference.
Plan Around Lentil
Compare Lentil With Similar Legumes
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Lentil | 116 kcal | 9g | 20g | 2g | 8g |
| Chickpeas (Cooked) | 164 kcal | 8.9g | 27g | 2.6g | 7.6g |
| Lentils (Cooked) | 116 kcal | 9g | 20g | 0.4g | 7.9g |
| Black Beans (Cooked) | 132 kcal | 8.9g | 24g | 0.5g | 8.7g |
| Kidney Beans (Cooked) | 127 kcal | 8.7g | 23g | 0.5g | 6.4g |
| Soybeans (Cooked) | 173 kcal | 17g | 10g | 9g | 6g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Lentil: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Lentil high in protein?
Lentil has 9g protein per 100g, which is 18% of the 50g FDA Daily Value. 1 oz (28g) supplies about 2.5g, or 5% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
How many calories are in Lentil?
Lentil contains 116 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 36 calories from protein, 80 calories from carbohydrates, and 18 calories from fat; these estimates may not add up exactly to the listed total.
Is Lentil good for weight loss?
Lentil can be part of a weight loss diet with 116 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Lentil?
Lentil contains 9g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Lentil?
Track Lentil by grams when precision matters. A practical starting point is 1 oz (28g), which is about 32 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Lentil keto-friendly?
Lentil is not ideal for strict keto diets due to its 20g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Lentil good for diabetics?
Lentil may fit a diabetes meal plan with a listed glycemic index of 29, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Lentil?
Calorique's food profile lists vitamins B9, B1, B6 and minerals including Iron, Manganese, Phosphorus, Copper for Lentil. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Lentil?
Calorique standardizes Lentil nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Chickpeas (Cooked)
164 cal · 8.9g protein per 100g
Lentils (Cooked)
116 cal · 9g protein per 100g
Black Beans (Cooked)
132 cal · 8.9g protein per 100g
Kidney Beans (Cooked)
127 cal · 8.7g protein per 100g
Soybeans (Cooked)
173 cal · 17g protein per 100g
Navy Beans (Cooked)
140 cal · 8.2g protein per 100g
Pinto Beans (Cooked)
143 cal · 9g protein per 100g
Green Peas (Fresh)
81 cal · 5.4g protein per 100g