Dry red lentils: 358 kcal per 100 g

Nutrition information: dry red lentils

Nutrient	Carbs 100 g	% RI*	Serving for 1 people (60 g)
Energy	358 kcal1498 kJ	18%	215 kcal900 kJ
Fat	2.2 g	3%	1.3 g
of which saturated fatty acids	0.4 g	2%	0.2 g
Carbs	52.3 g	20%	31.4 g
of which sugars	-	-	-
Fiber	10.8 g	-	6.5 g
Protein	23.9 g	48%	14.3 g
Salt	0.02 g	0%	0.01 g
Water	7.8 g	-	4.7 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 red 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	43 kcal	2.9 g	6.3 g	0.3 g
Serving for 1 people60 g	215 kcal	14.3 g	31.4 g	1.3 g
100 g	358 kcal	23.9 g	52.3 g	2.2 g
Cup200 g	716 kcal	47.8 g	104.6 g	4.4 g

Vitamins and minerals

In 100 g of dry red lentils, the highest amounts are folate (102% of the reference intake), iron (53%), and vitamin B1 (46%). We show nutrients that provide at least 2% of the reference intake per 100 g.

Nutrient	Carbs 100 g	% RI
Potassium	668 mg	33%
Calcium	48 mg	6%
Magnesium	59 mg	16%
Phosphorus	294 mg	42%
Iron	7.4 mg	53%
Zinc	3.6 mg	36%
Vitamin C	1.7 mg	2%
Vitamin B1 (thiamin)	0.51 mg	46%
Vitamin B2 (riboflavin)	0.11 mg	8%
Vitamin B3 (niacin)	1.5 mg	9%
Vitamin B6	0.4 mg	29%
Folate	204 µg	102%

Dry red lentils compared with other foods

Dry red lentils have more calories per 100 g than 94% of the legumes in our calorie chart. Here are foods in the legumes category with similar calorie counts (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 red 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 6: sandwiches with red lentil and carrot spread
1800 kcal meal plan - day 1: red lentil dal with rice
Vegetarian diet - day 5: sandwiches with red lentil and carrot spread
Vegan diet - day 2: red lentil dal with rice

Recipes with this ingredient

Red lentil dal with rice - about 622 kcal per serving
Creamy pumpkin soup with red lentils and seeds - about 551 kcal per serving
Sandwiches with red lentil and carrot spread - about 443 kcal per serving
Bell peppers stuffed with buckwheat groats and lentils – about 550 kcal per serving

Find more ideas in recipes with calories and macros.

FAQs

How many calories are in a serving of dry red lentils sized for 1 person?

A serving of dry red lentils sized for 1 person (about 60 g) has about 215 kcal: 14.3 g protein, 31.4 g carbs, and 1.3 g fat.

How many calories are in 100 g of dry red lentils?

100 g of dry red lentils has 358 kcal (1498 kJ).

How much protein is in dry red lentils?

Dry red lentils contain 23.9 g protein per 100 g, and a serving sized for 1 person is about 14.3 g.

How many carbs are in dry red lentils?

100 g of dry red lentils contains 52.3 g of digestible carbs, plus 10.8 g fiber.

Data source: USDA FoodData Central, SR28 database - “Lentils, pink or red, raw” (NDB 16144). Polish names and serving sizes: EatSee editorial team. Values are estimates and may vary by 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: 26 October 2026. How we create our calorie chart.