Lentil: calories and nutrition facts
100 g of lentil has 116 kcal. 1 cup, cooked (198 g): 230 kcal.
Lentil is in the family Legumes. Per 100 g it provides 9 g protein, 20.1 g carbohydrates (7.9 g fiber) and 0.38 g fat: about 67% of its calories come from carbohydrates.
What lentil provides most
- High in folate (vitamin B9): 181 µg per 100 g, 45 % of the Daily Value.
- High in fiber: 7.9 g per 100 g, 28 % of the Daily Value.
- Source of iron: 3.3 mg per 100 g, 19 % of the Daily Value.
- Source of protein: 9 g per 100 g, 18 % of the Daily Value.
- Source of phosphorus: 180 mg per 100 g, 14 % of the Daily Value.
- Source of vitamin B1 (thiamin): 0.17 mg per 100 g, 14 % of the Daily Value.
Lentil per serving
The serving is 1 cup, cooked, 198 g, from USDA's household measure.
| Nutrient | 100 g | 1 cup, cooked |
|---|---|---|
| Calories | 116 kcal | 230 kcal |
| Protein | 9 g | 17.9 g |
| Carbohydrates | 20.1 g | 39.8 g |
| Fiber | 7.9 g | 15.6 g |
| Sugars | 1.8 g | 3.6 g |
| Fat | 0.38 g | 0.75 g |
| Sodium | 2 mg | 4 mg |
Lentil nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 116 kcal | — |
| Protein | 9 g | 18 % |
| Total fat | 0.38 g | 0 % |
| Saturated fat | 0.05 g | 0 % |
| Monounsaturated fat | 0.06 g | — |
| Polyunsaturated fat | 0.17 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 20.1 g | 7 % |
| Dietary fiber | 7.9 g | 28 % |
| Total sugars | 1.8 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 0 µg | 0 % |
| Vitamin C | 1.5 mg | 2 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.11 mg | 1 % |
| Vitamin K | 1.7 µg | 1 % |
| B1 · Thiamin | 0.17 mg | 14 % |
| B2 · Riboflavin | 0.07 mg | 6 % |
| B3 · Niacin | 1.1 mg | 7 % |
| B6 | 0.18 mg | 10 % |
| B9 · Folate | 181 µg | 45 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 19 mg | 1 % |
| Iron | 3.3 mg | 19 % |
| Magnesium | 36 mg | 9 % |
| Phosphorus | 180 mg | 14 % |
| Potassium | 369 mg | 8 % |
| Sodium | 2 mg | 0 % |
| Zinc | 1.3 mg | 12 % |
| Selenium | 2.8 µg | 5 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.04 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other legumes
Of 5 foods in this family on Micela, lentil ranks 4th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🫙 Soybean | 172 | 18.2 g |
| 2 | 🟡 Chickpea | 164 | 8.9 g |
| 3 | 🫘 Bean | 132 | 8.9 g |
| 4 | 🟤 Lentil | 116 | 9 g |
| 5 | 🫛 Pea | 81 | 5.4 g |
Among Micela's 180 foods, lentil is in the top 10 for folate (vitamin B9) (2nd), fiber (10th).
Where it comes from
Near East.
Approximate origin, under review.
On holidays
🎆 Lentil is part of the New Year's Eve table, the night of December 31. Calories in New Year's Eve food
Frequently asked questions
How many calories does lentil have?
100 g of lentil has 116 kcal. 1 cup, cooked (198 g) has 230 kcal.
How much protein does lentil have?
9 g per 100 g; 17.9 g in 1 cup, cooked.
How many carbs does lentil have?
20.1 g of carbohydrates per 100 g, of which 7.9 g is fiber and 1.8 g sugars.
What vitamins and minerals does lentil have?
The ones it provides most per 100 g, by Daily Value: folate (vitamin B9), 45 %; fiber, 28 %; iron, 19 %; protein, 18 %.
Where does lentil come from?
Near East. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 16070 · Lentils, mature seeds, cooked, boiled, without salt · Lentils, mature seeds, cooked, boiled, without salt
One serving (1 cup, cooked) is about 11% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers