Lentils calories & macros
116 calories per 100 g · 230 calories per 1 cup (198 g). Lentils (boiled).
Lentils are the most calorie-efficient legume on the shelf: a cup delivers 18 g of protein and 15.6 g of fiber for about 230 calories, with almost no fat. They also cook in 20 minutes without soaking, which removes the usual reason people skip dried legumes. For anyone trying to raise protein and fiber at the same time on a budget, there is not a better staple.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 cup (198 g) |
|---|---|---|
| Calories | 116 | 230 |
| Protein | 9 g | 17.8 g |
| Carbohydrate | 20.1 g | 39.8 g |
| Fat | 0.4 g | 0.8 g |
| Fiber | 7.9 g | 15.6 g |
| Sugar | 1.8 g | 3.6 g |
Source: USDA FoodData Central (Lentils, mature seeds, cooked, boiled, without salt). Values are for the edible portion and vary with variety, ripeness, and preparation.
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Put lentils in context
- Work out your daily budget with the TDEE calculator or plan a cut with the calorie-deficit calculator.
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Frequently asked
How much protein is in a cup of lentils?
About 18 g of protein per cup of cooked lentils (198 g), for roughly 230 calories — plus 15.6 g of fiber.
Are lentils good for weight loss?
Very. The combination of protein, fiber, and high water content after cooking makes them exceptionally filling per calorie, and they hold that fullness longer than most carbohydrate sources.