Calories in Lentils, crudo
Generic food Raw Frijoles y legumbres
Lentils, crudo contains 352 kcal per 100 g. A typical serving of 1 cucharada (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 legumbres y productos de legumbre 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% |
| Vitamina A C | 2 µg | 0,2% |
| Vitamina C I | 4,5 mg | 5% |
| Vitamina D Z | 0 µg | 0% |
| Vitamina E M | 0,49 mg | 3% |
| Vitamina 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% |
| Ácido pantoténico (B5) M | 2,1 mg | 43% |
| Vitamina B6 M | 0,54 mg | 32% |
| Folate (B9) C | 479 µg | 120% |
| Vitamina B12 Z | 0 µg | 0% |
| Choline C | 96,4 mg | 18% |
| Calcio M | 35 mg | 3% |
| Iron M | 6,5 mg | 36% |
| Magnesio M | 47 mg | 11% |
| Fósforo M | 281 mg | 22% |
| Potasio M | 677 mg | 14% |
| Zinc M | 3,3 mg | 30% |
| Copper M | 0,75 mg | 84% |
| Manganese M | 1,4 mg | 61% |
| Selenio 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 legumbres y productos de legumbre (median 8,9 g)
- Fiber10,7 gin the top quarter of legumbres y productos de legumbre (median 5,3 g)
- Sugars2 gbelow the median for legumbres y productos de legumbre (median 2,2 g)
- Fat1,1 gbelow the median for legumbres y productos de legumbre (median 1,4 g)
- Saturated fat0,15 gbelow the median for legumbres y productos de legumbre (median 0,21 g)
- Sodium6 mgin the lowest quarter of legumbres y productos de legumbre (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)
| Grasa monoinsaturada C | 0,19 g |
|---|---|
| Grasa poliinsaturada C | 0,53 g |
Sugars and starch (7)
| Starch M | 49,9 g |
|---|---|
| Sucrose ? | 1,5 g |
| Glucose Z | 0 g |
| Fructosa ? | 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 |
| Metionina I | 0,21 g |
| Cistino I | 0,32 g |
| Phenylalanine I | 1,2 g |
| Tyrosine I | 0,66 g |
| Valine I | 1,2 g |
| Arginine I | 1,9 g |
| Histidina I | 0,69 g |
| Alanine I | 1 g |
| Ácido aspartico I | 2,7 g |
| Ácido glutamico 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 |
| Ácido linoléico (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)
| Betacaroteno M | 23 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxantina Z | 0 µg |
| Retinol Z | 0 µg |
| Caroteno, alfa Z | 0 µg |
| Vitamina D (D2 + D3), Unidades Internacionales 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, alfa M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (11)
| Agua 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 |
| Vitamina A, UI C | 39 IU |
| Ácido fólico Z | 0 µg |
| Folato, comida M | 479 µg |
| Vitamina E, añadido Z | 0 mg |
| Vitamina B-12, añadido 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, brotado, crudo Raw | 106 | 9 g | 22,1 g | 0,55 g |
| Lentils, brotado, cocinado, agitado, sin sal Cooked | 101 | 8,8 g | 21,3 g | 0,45 g |
| Lentils, brotado, cocinado, agitado, con sal Cooked | 101 | 8,8 g | 21,3 g | 0,45 g |
| Lentils, hervido Cooked | 116 | 9 g | 20,1 g | 0,38 g |
| Lentils, rosa o rojo, crudo Raw | 358 | 23,9 g | 63,1 g | 2,2 g |
| Lentils, semillas maduras, cocinado, hervido, con sal Cooked | 114 | 9 g | 19,5 g | 0,38 g |
| Lentils, seco 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, de secado, grasa añadida Dried or dry | 166 | 8,4 g | 18,7 g | 6,9 g |
| Lentils, de secado, no grasa añadida Dried or dry | 115 | 9 g | 20 g | 0,38 g |
| Lentils, de la caja 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, semillas maduras, crudo Raw | 347 | 24,3 g | 61,9 g | 1,3 g |
| Cowpeas, catjang, semillas maduras, crudo Raw | 343 | 23,9 g | 59,6 g | 2,1 g |
| Frijoles, rosa, semillas maduras, crudo Raw | 343 | 21 g | 64,2 g | 1,1 g |
| Cowpeas, comunes (negros), crowder, meridional), semillas maduras, crudo Raw | 336 | 23,5 g | 60 g | 1,3 g |
| Frijoles, adzuki, semillas maduras, crudo Raw | 329 | 19,9 g | 62,9 g | 0,53 g |
| Frijoles, blanco, semillas maduras, crudo Raw | 333 | 23,4 g | 60,3 g | 0,85 g |
| Frijoles, riñón, rojo, semillas maduras, crudo Raw | 337 | 22,5 g | 61,3 g | 1,1 g |
| Peas de pigeón (gramos rojo), semillas maduras, crudo 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 cucharada (12 g): about 42 kcal. 1 taza (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 cucharada (12 g). About 27% of its calories come from protein. Compared with other legumbres y productos de legumbre, 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 Ácido pantoténico (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, crudo has 352 kcal, while lentils, brotado, cocinado, agitado, sin sal 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 1 de abril de 2019. FoodFactly last checked it on 6 de noviembre de 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 1 de abril de 2019. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.