Food · Legumes and Legume Products
Lentils nutrition facts
A typical portion of lentils (1 cup; 198 g, without salt) has 230 calories and 18g of protein (USDA FoodData Central). USDA lists 8 descriptions of it: per 100 g they range from 114 calories (mature seeds, cooked, boiled, with salt) to 358 (pink or red, raw).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Lentils, mature seeds, cooked, boiled, without salt, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 9g
- more than 51% of 8,218 USDA reference foods
- Calories per 100 g
- 116
- more than 32% of reference foods
- Sodium per 100 g
- 2mg
- more than 6% of reference foods
1 cup weighs 198 g in USDA's record for Lentils, mature seeds, cooked, boiled, without salt (FDC 172421); across 7 records of lentils USDA weighs it at 180 to 198 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 67% carbohydrate, 3% fat and 30% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Folate358 µg DFE in 1 cup (198 g), 90% of the Daily Value
- Copper0.5 mg in 1 cup (198 g), 55% of the Daily Value
- Manganese1.0 mg in 1 cup (198 g), 43% of the Daily Value
- Phosphorus356 mg in 1 cup (198 g), 29% of the Daily Value
- Thiamin0.3 mg in 1 cup (198 g), 28% of the Daily Value
- Zinc2.5 mg in 1 cup (198 g), 23% of the Daily Value
- Vitamin B60.4 mg in 1 cup (198 g), 21% of the Daily Value
- Magnesium71 mg in 1 cup (198 g), 17% of the Daily Value
- Niacin2.1 mg in 1 cup (198 g), 13% of the Daily Value
- Choline65 mg in 1 cup (198 g), 12% of the Daily Value
- Riboflavin0.1 mg in 1 cup (198 g), 11% of the Daily Value
- Selenium5.5 µg in 1 cup (198 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 172421), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of lentils USDA describes
Pink or red has the most calories per 100 g (358); the fewest: With salt (114)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Lentils, mature seeds, cooked, boiled, without salt | 116 | 9 g | 0.4 g | 2 mg |
| Lentils, raw | 352 | 24.6 g | 1.1 g | 6 mg |
| Lentils, pink or red, raw | 358 | 23.9 g | 2.2 g | 7 mg |
| Lentils, dry | 351 | 23.6 g | 1.9 g | 0 mg |
| Lentils, mature seeds, cooked, boiled, with salt | 114 | 9 g | 0.4 g | 238 mg |
| Lentils, from dried, no added fat | 115 | 9 g | 0.4 g | 233 mg |
| Lentils, NFS | 166 | 8.4 g | 6.9 g | 218 mg |
| Lentils, from canned | 166 | 8.4 g | 6.8 g | 325 mg |
Every nutrient in this record (87)
The portion is 1 cup (198 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 17.9 g | 9.02 g | 36% |
| Total lipid (fat) | 0.75 g | 0.38 g | 1% |
| Carbohydrate, by difference | 39.9 g | 20.1 g | 14% |
| Ash | 1.64 g | 0.83 g | |
| Energy | 230 kcal | 116 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 138 g | 69.6 g | |
| Total Sugars | 3.56 g | 1.80 g | |
| Fiber, total dietary | 15.6 g | 7.90 g | 56% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.10 g | 0.053 g | 1% |
| Fatty acids, total monounsaturated | 0.13 g | 0.064 g | |
| Fatty acids, total polyunsaturated | 0.35 g | 0.17 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 37.6 mg | 19.0 mg | 3% |
| Iron, Fe | 6.59 mg | 3.33 mg | 37% |
| Magnesium, Mg | 71.3 mg | 36.0 mg | 17% |
| Phosphorus, P | 356 mg | 180 mg | 29% |
| Potassium, K | 731 mg | 369 mg | 16% |
| Sodium, Na | 3.96 mg | 2.00 mg | 0% |
| Zinc, Zn | 2.51 mg | 1.27 mg | 23% |
| Copper, Cu | 0.50 mg | 0.25 mg | 55% |
| Manganese, Mn | 0.98 mg | 0.49 mg | 43% |
| Selenium, Se | 5.54 µg | 2.80 µg | 10% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 9.90 µg | 5.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.22 mg | 0.11 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 2.97 mg | 1.50 mg | 3% |
| Thiamin | 0.33 mg | 0.17 mg | 28% |
| Riboflavin | 0.14 mg | 0.073 mg | 11% |
| Niacin | 2.10 mg | 1.06 mg | 13% |
| Pantothenic acid | 1.26 mg | 0.64 mg | |
| Vitamin B-6 | 0.35 mg | 0.18 mg | 21% |
| Folate, total | 358 µg | 181 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 64.7 mg | 32.7 mg | 12% |
| Vitamin K (phylloquinone) | 3.37 µg | 1.70 µg | 3% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 358 µg | 181 µg | |
| Folate, DFE | 358 µg | 181 µg | 90% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.16 g | 0.081 g | |
| Threonine | 0.64 g | 0.32 g | |
| Isoleucine | 0.77 g | 0.39 g | |
| Leucine | 1.29 g | 0.65 g | |
| Lysine | 1.25 g | 0.63 g | |
| Methionine | 0.15 g | 0.077 g | |
| Cystine | 0.23 g | 0.12 g | |
| Phenylalanine | 0.88 g | 0.45 g | |
| Tyrosine | 0.48 g | 0.24 g | |
| Valine | 0.89 g | 0.45 g | |
| Arginine | 1.38 g | 0.70 g | |
| Histidine | 0.50 g | 0.25 g | |
| Alanine | 0.75 g | 0.38 g | |
| Aspartic acid | 1.98 g | 1.0 g | |
| Glutamic acid | 2.77 g | 1.40 g | |
| Glycine | 0.73 g | 0.37 g | |
| Proline | 0.75 g | 0.38 g | |
| Serine | 0.82 g | 0.42 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.0020 g | 0.0010 g | |
| SFA 16:0 | 0.089 g | 0.045 g | |
| SFA 18:0 | 0.0099 g | 0.0050 g | |
| MUFA 18:1 | 0.12 g | 0.061 g | |
| PUFA 18:2 | 0.27 g | 0.14 g | |
| PUFA 18:3 | 0.073 g | 0.037 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0020 g | 0.0010 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0040 g | 0.0020 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 172421: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in lentils?
230 in 1 cup (198 g) of without salt; 114 to 358 per 100 g across USDA's descriptions.
How much protein is in lentils?
18g in 1 cup; 9 g per 100 g.
How much sodium is in lentils?
0mg in 1 cup; 2 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov