Calories in Lentils, NFS
Generic food Beans and Legumes
Lentils, NFS contains 166 kcal per 100 g. A typical serving of 1 cup (185 g) provides about 307 kcal.
Roughly 44% of its calories come from carbohydrates, with 36% from fat and 20% from protein (estimated with general energy factors).
That is close to the median for beans, peas, legumes on FoodFactly (173 kcal per 100 g).
100 g provides 40% of the Daily Value for Folate (B9), 26% of the Daily Value for copper and 17% of the Daily Value for iron.
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 | 166 kcal | |
| Total fat C | 6.9 g | 9% |
| Saturated fat C | 0.92 g | 5% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 218 mg | 9% |
| Total carbohydrates C | 18.7 g | 7% |
| Dietary fiber C | 7.3 g | 26% |
| Total sugars C | 1.7 g | |
| Protein C | 8.4 g | 17% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 1.3 mg | 1% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.3 mg | 9% |
| Vitamin K C | 8.1 µg | 7% |
| Thiamin (B1) C | 0.15 mg | 12% |
| Riboflavin (B2) C | 0.064 mg | 5% |
| Niacin (B3) C | 0.94 mg | 6% |
| Vitamin B6 C | 0.16 mg | 9% |
| Folate (B9) C | 160 µg | 40% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 30.4 mg | 6% |
| Calcium C | 18 mg | 1% |
| Iron C | 3.1 mg | 17% |
| Magnesium C | 33 mg | 8% |
| Phosphorus C | 167 mg | 13% |
| Potassium C | 343 mg | 7% |
| Zinc C | 1.2 mg | 11% |
| Copper C | 0.23 mg | 26% |
| Selenium C | 2.6 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 20%
- Carbohydrates 44%
- Fat 36%
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
- Protein8.4 gabove the median for beans, peas, legumes (median 8.3 g)
- Fiber7.3 gabove the median for beans, peas, legumes (median 7.2 g)
- Sugars1.7 gabove the median for beans, peas, legumes (median 1.6 g)
- Fat6.9 gabove the median for beans, peas, legumes (median 6.8 g)
- Saturated fat0.92 gbelow the median for beans, peas, legumes (median 0.95 g)
- Sodium218 mgin the lowest quarter of beans, peas, legumes (median 237 mg)
- Protein per 100 kcal5 gprotein density, useful for comparing foods with different calorie levels
- Water64.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.8 g |
|---|---|
| Polyunsaturated fat C | 2.7 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 | 2.3 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 | 0.004 g |
| SFA 16:0 C | 0.67 g |
| SFA 18:0 C | 0.19 g |
| MUFA 18:1 C | 2.7 g |
| PUFA 18:3 C | 0.32 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.024 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.046 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 | 64.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 160 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, from dried, fat added Dried or dry | 166 | 8.4 g | 18.7 g | 6.9 g |
| Lentils, from dried, no added fat Dried or dry | 115 | 9 g | 20 g | 0.38 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 |
|---|---|---|---|---|
| Lima beans, NFS | 165 | 7.3 g | 19.4 g | 6.9 g |
| Kidney beans, NFS | 177 | 8.1 g | 21.2 g | 7 g |
| Black beans, NFS | 181 | 8.2 g | 22 g | 7 g |
| Black beans with meat | 177 | 10.6 g | 19.1 g | 6.8 g |
| Dal | 145 | 8.6 g | 19.2 g | 4.3 g |
| Blackeyed peas, NFS | 166 | 7.2 g | 19.3 g | 7 g |
| Beans with meat, NS as to type | 184 | 10.7 g | 20.6 g | 6.9 g |
| Pinto beans with meat | 186 | 10.7 g | 21.1 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 lentils?
100 g of lentils has 166 kcal. 1 cup (185 g): about 307 kcal.
How much protein is in lentils?
Lentils contains 8.4 g of protein per 100 g (17% of the 50 g Daily Value), or 15.5 g in 1 cup (185 g). About 20% of its calories come from protein. Compared with other beans, peas, legumes, that is above the median (median 8.3 g).
How many carbs are in lentils?
Lentils has 18.7 g of total carbohydrates per 100 g, including 7.3 g of fiber and 1.7 g of sugars.
How much fat is in lentils?
Lentils contains 6.9 g of fat per 100 g, of which 0.92 g is saturated (5% of the Daily Value).
What vitamins and minerals does lentils contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (40% DV), copper (26% DV), iron (17% DV), phosphorus (13% DV) and Thiamin (B1) (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in lentils?
100 g contains 218 mg of sodium, 9% of the 2,300 mg Daily Value.
Does lentils have the same nutrition not specified and raw?
No. Per 100 g, lentils, NFS has 166 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 2707423. 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.