Calories in Lentils, sprouted, raw
Generic food Raw Vegetables
Lentils, sprouted, raw contains 106 kcal per 100 g. A typical serving of 1 cup (77 g) provides about 82 kcal.
Roughly 68% of its calories come from carbohydrates, with 28% from protein and 4% from fat (estimated with general energy factors).
That is more energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 39% of the Daily Value for copper, 25% of the Daily Value for Folate (B9) and 22% of the Daily Value for manganese.
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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 106 kcal | |
| Total fat ? | 0.55 g | 0.7% |
| Saturated fat ? | 0.057 g | 0.3% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 11 mg | 0.5% |
| Total carbohydrates C | 22.1 g | 8% |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein ? | 9 g | 18% |
| Vitamin A ? | 2 µg | 0.2% |
| Vitamin C ? | 16.5 mg | 18% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.23 mg | 19% |
| Riboflavin (B2) ? | 0.13 mg | 10% |
| Niacin (B3) ? | 1.1 mg | 7% |
| Pantothenic acid (B5) ? | 0.58 mg | 12% |
| Vitamin B6 ? | 0.19 mg | 11% |
| Folate (B9) C | 100 µg | 25% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 25 mg | 2% |
| Iron ? | 3.2 mg | 18% |
| Magnesium ? | 37 mg | 9% |
| Phosphorus ? | 173 mg | 14% |
| Potassium ? | 322 mg | 7% |
| Zinc ? | 1.5 mg | 14% |
| Copper ? | 0.35 mg | 39% |
| Manganese ? | 0.51 mg | 22% |
| Selenium C | 0.6 µg | 1% |
% 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 28%
- Carbohydrates 68%
- Fat 4%
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 vegetables and vegetable products (median 2 g)
- Fat0.55 gabove the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.057 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium11 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal8.5 gprotein density, useful for comparing foods with different calorie levels
- Water67.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.1 g |
|---|---|
| Polyunsaturated fat ? | 0.22 g |
Amino acids (17)
| Threonine ? | 0.33 g |
|---|---|
| Isoleucine ? | 0.33 g |
| Leucine ? | 0.63 g |
| Lysine ? | 0.71 g |
| Methionine ? | 0.11 g |
| Cystine ? | 0.33 g |
| Phenylalanine ? | 0.44 g |
| Tyrosine ? | 0.25 g |
| Valine ? | 0.4 g |
| Arginine ? | 0.61 g |
| Histidine ? | 0.26 g |
| Alanine ? | 0.36 g |
| Aspartic acid ? | 1.4 g |
| Glutamic acid ? | 1.3 g |
| Glycine ? | 0.32 g |
| Proline ? | 0.36 g |
| Serine ? | 0.5 g |
Individual fatty acids (5)
| Linoleic acid (omega-6, 18:2) ? | 0.18 g |
|---|---|
| SFA 16:0 ? | 0.052 g |
| SFA 18:0 ? | 0.006 g |
| MUFA 18:1 ? | 0.1 g |
| PUFA 18:3 ? | 0.038 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 67.3 g |
|---|---|
| Ash ? | 1 g |
| Energy ? | 444 kJ |
| Vitamin A, IU ? | 45 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 100 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, 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 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 |
|---|---|---|---|---|
| Peas, mature seeds, sprouted, raw Raw | 124 | 8.8 g | 27.1 g | 0.68 g |
| Arrowhead, raw Raw | 99 | 5.3 g | 20.2 g | 0.29 g |
| Winged bean tuber, raw Raw | 148 | 11.6 g | 28.1 g | 0.9 g |
| Winged bean leaves, raw Raw | 74 | 5.9 g | 14.1 g | 1.1 g |
| Beans, navy, mature seeds, sprouted, raw Raw | 67 | 6.2 g | 13.1 g | 0.7 g |
| Beans, pinto, mature seeds, sprouted, raw Raw | 62 | 5.3 g | 11.6 g | 0.9 g |
| Garlic, raw Raw | 149 | 6.4 g | 33.1 g | 0.5 g |
| Eppaw, raw Raw | 150 | 4.6 g | 31.7 g | 1.8 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 106 kcal. 1 cup (77 g): about 82 kcal.
How much protein is in raw lentils?
Raw lentils contains 9 g of protein per 100 g (18% of the 50 g Daily Value), or 6.9 g in 1 cup (77 g). About 28% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).
How many carbs are in raw lentils?
Raw lentils has 22.1 g of total carbohydrates per 100 g.
How much fat is in raw lentils?
Raw lentils contains 0.55 g of fat per 100 g, of which 0.057 g is saturated (0.3% 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 copper (39% DV), Folate (B9) (25% DV), manganese (22% DV), Thiamin (B1) (19% DV) and Vitamin C (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw lentils?
100 g contains 11 mg of sodium, 0.5% of the 2,300 mg Daily Value.
Does lentils have the same nutrition raw and cooked?
No. Per 100 g, lentils, sprouted, raw has 106 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 168427. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.