EatSeeNutrition information: cooked lentils
| Nutrient | Carbs 100 g | % RI* | Serving (150 g) |
|---|---|---|---|
| Energy | 116 kcal485 kJ | 6% | 174 kcal728 kJ |
| Fat | 0.4 g | 1% | 0.6 g |
| of which saturated fatty acids | 0.1 g | 1% | 0.2 g |
| Carbs | 12.2 g | 5% | 18.3 g |
| of which sugars | 1.8 g | 2% | 2.7 g |
| Fiber | 7.9 g | - | 11.9 g |
| Protein | 9 g | 18% | 13.5 g |
| Salt | 0.01 g | 0% | 0.02 g |
| Water | 69.6 g | - | 104.4 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in cooked lentils?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon12 g | 14 kcal | 1.1 g | 1.5 g | <0.1 g |
| 100 g | 116 kcal | 9 g | 12.2 g | 0.4 g |
| Serving150 g | 174 kcal | 13.5 g | 18.3 g | 0.6 g |
| Cup206 g | 239 kcal | 18.5 g | 25.1 g | 0.8 g |
Vitamins and minerals
In 100 g of cooked lentils, the most abundant nutrients are folate (91% RI), phosphorus (26% RI), and iron (24% RI). We show nutrients that provide at least 2% RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 369 mg | 18% |
| Calcium | 19 mg | 2% |
| Magnesium | 36 mg | 10% |
| Phosphorus | 180 mg | 26% |
| Iron | 3.3 mg | 24% |
| Zinc | 1.3 mg | 13% |
| Selenium | 2.8 µg | 5% |
| Vitamin B1 (thiamin) | 0.17 mg | 15% |
| Vitamin B2 (riboflavin) | 0.07 mg | 5% |
| Vitamin B3 (niacin) | 1.1 mg | 7% |
| Vitamin B6 | 0.18 mg | 13% |
| Folate | 181 µg | 91% |
| Vitamin K | 1.7 µg | 2% |
Cooked lentils compared with other foods
Cooked lentils have more calories per 100 g than 13% of the legumes in our chart. Here are foods in the legumes category with a similar calorie count (kcal per 100 g):
- Cooked fava beans62 kcal
- Raw broad beans72 kcal
- Cooked lentils116 kcal
- Cooked split peas118 kcal
- Edamame121 kcal
- Canned red beans124 kcal
- Cooked kidney beans127 kcal
- Canned chickpeas139 kcal
- Cooked white beans139 kcal
Cooked lentils in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 2000-kcal meal plan - day 2: spaghetti with lentils in tomato sauce
- Vegetarian meal plan - day 1: spaghetti with lentils in tomato sauce
- Lactose-free diet - day 3: spaghetti with lentils in tomato sauce
Recipes with this ingredient
- Spaghetti with lentils in tomato sauce - about 600 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database - “Lentils, mature seeds, cooked, boiled, without salt” (NDB 16070). Polish names and servings: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method; for packaged foods, see the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we compile our calorie chart.