Calories in Lentils, from dried, no added fat
Generic food Dried or dry Beans and Legumes
Lentils, from dried, no added fat contains 115 kcal per 100 g. A typical serving of 1 oz dry, yield after cooking (70 g) provides about 81 kcal.
Roughly 67% of its calories come from carbohydrates, with 30% from protein and 3% from fat (estimated with general energy factors).
That is less energy than the typical item in beans, peas, legumes on FoodFactly, where the median is 173 kcal per 100 g across 75 foods.
100 g provides 43% of the Daily Value for Folate (B9), 28% of the Daily Value for copper and 18% of the Daily Value for iron.
These values are for the dried or dry food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 115 kcal | |
| Total fat C | 0.38 g | 0.5% |
| Saturated fat C | 0.053 g | 0.3% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 233 mg | 10% |
| Total carbohydrates C | 20 g | 7% |
| Dietary fiber C | 7.9 g | 28% |
| Total sugars C | 1.8 g | |
| Protein C | 9 g | 18% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 1.4 mg | 2% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.11 mg | 0.7% |
| Vitamin K C | 1.7 µg | 1% |
| Thiamin (B1) C | 0.16 mg | 13% |
| Riboflavin (B2) C | 0.069 mg | 5% |
| Niacin (B3) C | 1 mg | 6% |
| Vitamin B6 C | 0.17 mg | 10% |
| Folate (B9) C | 171 µg | 43% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 32.5 mg | 6% |
| Calcium C | 19 mg | 1% |
| Iron C | 3.3 mg | 18% |
| Magnesium C | 36 mg | 9% |
| Phosphorus C | 179 mg | 14% |
| Potassium C | 367 mg | 8% |
| Zinc C | 1.3 mg | 11% |
| Copper C | 0.25 mg | 28% |
| Selenium C | 2.8 µg | 5% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 30%
- Carbohydrates 67%
- Fat 3%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein9 gin the top quarter of beans, peas, legumes (median 8.3 g)
- Fiber7.9 gabove the median for beans, peas, legumes (median 7.2 g)
- Sugars1.8 gabove the median for beans, peas, legumes (median 1.6 g)
- Fat0.38 gin the lowest quarter of beans, peas, legumes (median 6.8 g)
- Saturated fat0.053 gin the lowest quarter of beans, peas, legumes (median 0.95 g)
- Sodium233 mgbelow the median for beans, peas, legumes (median 237 mg)
- Protein per 100 kcal7.8 gprotein density, useful for comparing foods with different calorie levels
- Water69.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.064 g |
|---|---|
| Polyunsaturated fat C | 0.17 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.14 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.001 g |
| SFA 16:0 C | 0.045 g |
| SFA 18:0 C | 0.005 g |
| MUFA 18:1 C | 0.061 g |
| PUFA 18:3 C | 0.037 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.001 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.002 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 5 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 69.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 171 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Lentils
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lentils, sprouted, raw Raw | 106 | 9 g | 22.1 g | 0.55 g |
| Lentils, sprouted, cooked, stir-fried, without salt Cooked | 101 | 8.8 g | 21.3 g | 0.45 g |
| Lentils, sprouted, cooked, stir-fried, with salt Cooked | 101 | 8.8 g | 21.3 g | 0.45 g |
| Lentils, raw Raw | 352 | 24.6 g | 63.4 g | 1.1 g |
| Lentils, boiled Cooked | 116 | 9 g | 20.1 g | 0.38 g |
| Lentils, pink or red, raw Raw | 358 | 23.9 g | 63.1 g | 2.2 g |
| Lentils, mature seeds, cooked, boiled, with salt Cooked | 114 | 9 g | 19.5 g | 0.38 g |
| Lentils, dry Dried or dry | 351 | 23.6 g | 62.2 g | 1.9 g |
| Lentils, NFS | 166 | 8.4 g | 18.7 g | 6.9 g |
| Lentils, from dried, fat added Dried or dry | 166 | 8.4 g | 18.7 g | 6.9 g |
| Lentils, from canned Canned | 166 | 8.4 g | 18.7 g | 6.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Split peas, from dried, no added fat Dried or dry | 117 | 8.3 g | 21 g | 0.39 g |
| Kidney beans, from dried, no added fat Dried or dry | 126 | 8.6 g | 22.7 g | 0.5 g |
| Black beans, from dried, no added fat Dried or dry | 131 | 8.8 g | 23.6 g | 0.54 g |
| Beans, from dried, NS as to type, no added fat Dried or dry | 139 | 8.9 g | 25.4 g | 0.62 g |
| Pinto beans, from dried, no added fat Dried or dry | 142 | 9 g | 26.1 g | 0.65 g |
| White beans, from dried, no added fat Dried or dry | 138 | 9.7 g | 24.9 g | 0.35 g |
| Chickpeas, from dried, no added fat Dried or dry | 163 | 8.8 g | 27.3 g | 2.6 g |
| Split peas, from dried, fat added Dried or dry | 168 | 7.8 g | 19.6 g | 6.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dried or dry lentils?
100 g of dried or dry lentils has 115 kcal. 1 oz dry, yield after cooking (70 g): about 81 kcal. 1 cup (180 g): about 207 kcal.
How much protein is in dried or dry lentils?
Dried or dry lentils contains 9 g of protein per 100 g (18% of the 50 g Daily Value), or 6.3 g in 1 oz dry, yield after cooking (70 g). About 30% of its calories come from protein. Compared with other beans, peas, legumes, that is among the highest quarter (median 8.3 g).
How many carbs are in dried or dry lentils?
Dried or dry lentils has 20 g of total carbohydrates per 100 g, including 7.9 g of fiber and 1.8 g of sugars.
How much fat is in dried or dry lentils?
Dried or dry lentils contains 0.38 g of fat per 100 g, of which 0.053 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does dried or dry lentils contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (43% DV), copper (28% DV), iron (18% DV), phosphorus (14% DV) and Thiamin (B1) (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry lentils?
100 g contains 233 mg of sodium, 10% of the 2,300 mg Daily Value.
Does lentils have the same nutrition dried or dry and raw?
No. Per 100 g, lentils, from dried, no added fat has 115 kcal, while lentils, sprouted, raw has 106 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707425. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.