Vegetables
Lentils calories and nutrition
A cup of boiled lentils without added salt (198 g) has 230 calories, with 18 g of protein, 40 g of carbs and 0.8 g of fat. That is 116 calories per 100 g.
Mature lentils, boiled without salt. Data: USDA FoodData Central, “Lentils, mature seeds, cooked, boiled, without salt”. These are cooked mature lentils without added salt. SR Legacy does not separate green lentils in this entry; the values are a general cooked-lentil estimate. A cup of dry lentils is a different portion.
Serving size
1 cup, cooked · 198 g
230 calories
- Protein
- 18 g30% of calories · 36% DV
- Carbs
- 40 g67% of calories · 14% DV
- Fat
- 0.8 g3% of calories · 1% DV
- Fiber
- 16 g
- Sugars
- 3.6 g
- Saturated fat
- 0.1 g
- Sodium
- 4.0 mg
Calories in lentils by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, cooked198 g | 230 | 18 g | 40 g | 0.8 g |
| ½ serving99 g | 115 | 8.9 g | 20 g | 0.4 g |
| 2 servings396 g | 459 | 36 g | 80 g | 1.5 g |
| 100 g100 g | 116 | 9.0 g | 20 g | 0.4 g |
Serving weights are USDA’s household measures for this food.
Lentils nutrition facts
Per 100 g, 116 calories: 30% from protein, 67% from carbs and 3% from fat.
| Nutrient | Per 100 g | Per serving1 cup, cooked · 198 g | % Daily Value |
|---|---|---|---|
| Calories | 116 | 230 | – |
| Total fat | 0.4 g | 0.8 g | 1% |
| Saturated fat | 0.1 g | 0.1 g | 1% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 2.0 mg | 4.0 mg | 0% |
| Total carbohydrate | 20 g | 40 g | 14% |
| Dietary fiber | 7.9 g | 16 g | 56% |
| Total sugars | 1.8 g | 3.6 g | – |
| Protein | 9.0 g | 18 g | 36% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 19 mg | 38 mg | 3% |
| Iron | 3.3 mg | 6.6 mg | 37% |
| Potassium | 369 mg | 731 mg | 16% |
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 1.5 mg | 3.0 mg | 3% |
% Daily Value is per serving (1 cup, cooked), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of boiled lentils without added salt (230 calories) takes about 72 minutes of walking, roughly 8,200 steps.
Compare calories by serving
A cup of boiled lentils without added salt has 230 calories, 42 more calories than a cup of prepared edamame (188 calories). The portions weigh 198 g and 155 g, respectively.
Related foods to explore
Lentils questions
How much protein is in a cup of boiled lentils without added salt?
A cup of boiled lentils without added salt (198 g) has 18 g of protein, 36% of the 50 g Daily Value. That is 9.0 g per 100 g.
How much fiber is in a cup of boiled lentils without added salt?
A cup of boiled lentils without added salt (198 g) has 16 g of fiber, 56% of the 28 g Daily Value. That is 7.9 g per 100 g.
How many calories are in 1 cup of cooked lentils?
The listed serving (198 g) has 230 calories, 18 g protein, 40 g carbs and 0.8 g fat. Mature lentils, boiled without salt.
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- U.S. Department of Agriculture, FoodData Central: Lentils, mature seeds, cooked, boiled, without salt (FDC ID 172421, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated