Dry lentils: 352 kcal per 100 g - calories and macros

Nutrition information: dry lentils

Nutrient	Carbs 100 g	% RI*	Serving for 1 people (60 g)
Energy	352 kcal1473 kJ	18%	211 kcal883 kJ
Fat	1.1 g	2%	0.7 g
of which saturated fatty acids	0.2 g	1%	0.1 g
Carbs	52.7 g	20%	31.6 g
of which sugars	2 g	2%	1.2 g
Fiber	10.7 g	-	6.4 g
Protein	24.6 g	49%	14.8 g
Salt	0.02 g	0%	0.01 g
Water	8.3 g	-	5 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 dry 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	42 kcal	3 g	6.3 g	0.1 g
Serving for 1 people60 g	211 kcal	14.8 g	31.6 g	0.7 g
100 g	352 kcal	24.6 g	52.7 g	1.1 g
Cup200 g	704 kcal	49.2 g	105.4 g	2.2 g

Vitamins and minerals

In 100 g of dry lentils, the most abundant nutrients are folate (240% RI), vitamin B1 (79%), and iron (46%). We show nutrients that provide at least 2% RI per 100 g.

Nutrient	Carbs 100 g	% RI
Potassium	677 mg	34%
Calcium	35 mg	4%
Magnesium	47 mg	13%
Phosphorus	281 mg	40%
Iron	6.5 mg	46%
Zinc	3.3 mg	33%
Vitamin C	4.5 mg	6%
Vitamin B1 (thiamin)	0.87 mg	79%
Vitamin B2 (riboflavin)	0.21 mg	15%
Vitamin B3 (niacin)	2.6 mg	16%
Vitamin B6	0.54 mg	39%
Folate	479 µg	240%
Vitamin E	0.5 mg	4%
Vitamin K	5 µg	7%

Dry lentils compared with other foods

Dry lentils have more calories per 100 g than 81% of the legumes in our chart. Here are foods in the legumes category with a similar calorie count (kcal per 100 g):

Cooked white beans139 kcal
Plain tofu144 kcal
Cooked chickpeas164 kcal
Dried white beans333 kcal
Dried red kidney beans337 kcal
Dried split peas352 kcal
Dry lentils352 kcal
Dry red lentils358 kcal
Dried chickpeas378 kcal

Dry lentils in meal plans

You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:

1500 kcal meal plan - day 4: lentil soup with potatoes and marjoram
Vegetarian diet - day 7: lentil soup with potatoes and marjoram
Vegan diet - day 5: lentil soup with potatoes and marjoram
Lactose-free diet - day 5: lentil, beet, and walnut salad

Recipes with this ingredient

Lentil soup with potatoes and marjoram - about 514 kcal per serving
Lentil, beet, and nut salad - about 455 kcal per serving

Find more ideas in recipes with calories and macros.

FAQs

How many calories are in a serving for 1 people of dry lentils?

A serving for 1 people of dry lentils (about 60 g) is about 211 kcal: 14.8 g protein, 31.6 g carbs, and 0.7 g fat.

How many calories are in 100 g of dry lentils?

100 g of dry lentils contains 352 kcal (1473 kJ). For comparison, 100 g of cooked lentils contains 116 kcal.

How much protein do dry lentils contain?

Dry lentils contain 24.6 g of protein per 100 g, and a serving for 1 people is about 14.8 g.

How many carbs do dry lentils contain?

100 g of dry lentils contains 52.7 g of digestible carbs, including 2 g of sugars, plus 10.7 g of fiber.

Data source: USDA FoodData Central, SR28 database - “Lentils, raw” (NDB 16069). Polish names and serving sizes: EatSee editorial team. Values are estimates—they vary depending on variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: 1 November 2026. How we put together our calorie chart.