Calories in Lentils, raw
Generic food Raw Beans and Legumes
Lentils, raw contains 352 kcal per 100 g. A typical serving of 1 tablespoon (12 g) provides about 42 kcal.
Roughly 70% of its calories come from carbohydrates, with 27% from protein and 3% from fat (estimated with general energy factors).
That is more energy than the typical item in legumes and legume products on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.
100 g provides 120% of the Daily Value for Folate (B9), 84% of the Daily Value for copper and 73% of the Daily Value for Thiamin (B1).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 352 kcal | |
| Total fat M | 1.1 g | 1% |
| Saturated fat C | 0.15 g | 0.8% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 6 mg | 0.3% |
| Total carbohydrates C | 63.4 g | 23% |
| Dietary fiber I | 10.7 g | 38% |
| Total sugars C | 2 g | |
| Protein M | 24.6 g | 49% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C I | 4.5 mg | 5% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.49 mg | 3% |
| Vitamin K C | 5 µg | 4% |
| Thiamin (B1) M | 0.87 mg | 73% |
| Riboflavin (B2) M | 0.21 mg | 16% |
| Niacin (B3) M | 2.6 mg | 16% |
| Pantothenic acid (B5) M | 2.1 mg | 43% |
| Vitamin B6 M | 0.54 mg | 32% |
| Folate (B9) C | 479 µg | 120% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline C | 96.4 mg | 18% |
| Calcium M | 35 mg | 3% |
| Iron M | 6.5 mg | 36% |
| Magnesium M | 47 mg | 11% |
| Phosphorus M | 281 mg | 22% |
| Potassium M | 677 mg | 14% |
| Zinc M | 3.3 mg | 30% |
| Copper M | 0.75 mg | 84% |
| Manganese M | 1.4 mg | 61% |
| Selenium M | 0.1 µg | 0.2% |
% 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 27%
- Carbohydrates 70%
- 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
- Protein24.6 gin the top quarter of legumes and legume products (median 8.9 g)
- Fiber10.7 gin the top quarter of legumes and legume products (median 5.3 g)
- Sugars2 gbelow the median for legumes and legume products (median 2.2 g)
- Fat1.1 gbelow the median for legumes and legume products (median 1.4 g)
- Saturated fat0.15 gbelow the median for legumes and legume products (median 0.21 g)
- Sodium6 mgin the lowest quarter of legumes and legume products (median 41 mg)
- Protein per 100 kcal7 gprotein density, useful for comparing foods with different calorie levels
- Water8.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.19 g |
|---|---|
| Polyunsaturated fat C | 0.53 g |
Sugars and starch (7)
| Starch M | 49.9 g |
|---|---|
| Sucrose ? | 1.5 g |
| Glucose Z | 0 g |
| Fructose ? | 0.27 g |
| Lactose Z | 0 g |
| Maltose ? | 0.3 g |
| Galactose Z | 0 g |
Amino acids (18)
| Tryptophan I | 0.22 g |
|---|---|
| Threonine I | 0.88 g |
| Isoleucine I | 1.1 g |
| Leucine I | 1.8 g |
| Lysine I | 1.7 g |
| Methionine I | 0.21 g |
| Cystine I | 0.32 g |
| Phenylalanine I | 1.2 g |
| Tyrosine I | 0.66 g |
| Valine I | 1.2 g |
| Arginine I | 1.9 g |
| Histidine I | 0.69 g |
| Alanine I | 1 g |
| Aspartic acid I | 2.7 g |
| Glutamic acid I | 3.8 g |
| Glycine I | 1 g |
| Proline I | 1 g |
| Serine I | 1.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| Linoleic acid (omega-6, 18:2) I | 0.41 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0 g |
| SFA 12:0 I | 0 g |
| SFA 14:0 I | 0.003 g |
| SFA 16:0 I | 0.14 g |
| SFA 18:0 I | 0.015 g |
| MUFA 18:1 I | 0.18 g |
| PUFA 18:3 I | 0.11 g |
| PUFA 20:4 I | 0 g |
| MUFA 16:1 I | 0.003 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0.006 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
Carotenoids (14)
| Beta-carotene M | 23 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 4.2 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (11)
| Water M | 8.3 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 2.7 g |
| Theobromine Z | 0 mg |
| Energy C | 1,473 kJ |
| Vitamin A, IU C | 39 IU |
| Folic acid Z | 0 µg |
| Folate, food M | 479 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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, 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 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 |
|---|---|---|---|---|
| Yardlong beans, mature seeds, raw Raw | 347 | 24.3 g | 61.9 g | 1.3 g |
| Cowpeas, catjang, mature seeds, raw Raw | 343 | 23.9 g | 59.6 g | 2.1 g |
| Beans, pink, mature seeds, raw Raw | 343 | 21 g | 64.2 g | 1.1 g |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw Raw | 336 | 23.5 g | 60 g | 1.3 g |
| Beans, adzuki, mature seeds, raw Raw | 329 | 19.9 g | 62.9 g | 0.53 g |
| Beans, white, mature seeds, raw Raw | 333 | 23.4 g | 60.3 g | 0.85 g |
| Beans, kidney, red, mature seeds, raw Raw | 337 | 22.5 g | 61.3 g | 1.1 g |
| Pigeon peas (red gram), mature seeds, raw Raw | 343 | 21.7 g | 62.8 g | 1.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw lentils?
100 g of raw lentils has 352 kcal. 1 tablespoon (12 g): about 42 kcal. 1 cup (192 g): about 676 kcal.
Is raw lentils high in protein?
Raw lentils contains 24.6 g of protein per 100 g (49% of the 50 g Daily Value), or 3 g in 1 tablespoon (12 g). About 27% of its calories come from protein. Compared with other legumes and legume products, that is among the highest quarter (median 8.9 g).
How many carbs are in raw lentils?
Raw lentils has 63.4 g of total carbohydrates per 100 g, including 10.7 g of fiber and 2 g of sugars.
How much fat is in raw lentils?
Raw lentils contains 1.1 g of fat per 100 g, of which 0.15 g is saturated (0.8% of the Daily Value).
What vitamins and minerals does raw lentils contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (120% DV), copper (84% DV), Thiamin (B1) (73% DV), manganese (61% DV) and Pantothenic acid (B5) (43% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw lentils?
100 g contains 6 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Does lentils have the same nutrition raw and cooked?
No. Per 100 g, lentils, raw has 352 kcal, while lentils, sprouted, cooked, stir-fried, without salt has 101 kcal. Cooking 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 172420. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.