Calories in Lentils, pink or red, raw
Generic food Raw Beans and Legumes
Lentils, pink or red, raw contains 358 kcal per 100 g. A typical serving of 1 cup (192 g) provides about 687 kcal.
Roughly 69% of its calories come from carbohydrates, with 26% from protein and 5% 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 145% of the Daily Value for copper, 75% of the Daily Value for manganese and 51% of the Daily Value for Folate (B9).
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 | 358 kcal | |
| Total fat M | 2.2 g | 3% |
| Saturated fat M | 0.38 g | 2% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 7 mg | 0.3% |
| Total carbohydrates C | 63.1 g | 23% |
| Dietary fiber M | 10.8 g | 39% |
| Total sugars | not reported | |
| Protein M | 23.9 g | 48% |
| Vitamin A ? | 3 µg | 0.3% |
| Vitamin C M | 1.7 mg | 2% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) M | 0.51 mg | 43% |
| Riboflavin (B2) M | 0.11 mg | 8% |
| Niacin (B3) M | 1.5 mg | 9% |
| Pantothenic acid (B5) M | 0.35 mg | 7% |
| Vitamin B6 M | 0.4 mg | 24% |
| Folate (B9) C | 204 µg | 51% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium M | 48 mg | 4% |
| Iron M | 7.4 mg | 41% |
| Magnesium M | 59 mg | 14% |
| Phosphorus M | 294 mg | 24% |
| Potassium M | 668 mg | 14% |
| Zinc M | 3.6 mg | 33% |
| Copper M | 1.3 mg | 145% |
| Manganese M | 1.7 mg | 75% |
| Selenium M | 0 µg | 0% |
% 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 26%
- Carbohydrates 69%
- Fat 5%
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
- Protein23.9 gin the top quarter of legumes and legume products (median 8.9 g)
- Fiber10.8 gin the top quarter of legumes and legume products (median 5.3 g)
- Fat2.2 gabove the median for legumes and legume products (median 1.4 g)
- Saturated fat0.38 gabove the median for legumes and legume products (median 0.21 g)
- Sodium7 mgin the lowest quarter of legumes and legume products (median 41 mg)
- Protein per 100 kcal6.7 gprotein density, useful for comparing foods with different calorie levels
- Water7.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat M | 0.5 g |
|---|---|
| Polyunsaturated fat M | 1.1 g |
Sugars and starch (1)
| Starch M | 47.6 g |
|---|
Amino acids (18)
| Tryptophan I | 0.22 g |
|---|---|
| Threonine I | 0.9 g |
| Isoleucine I | 1.1 g |
| Leucine I | 1.8 g |
| Lysine I | 1.7 g |
| Methionine I | 0.21 g |
| Cystine I | 0.33 g |
| Phenylalanine I | 1.2 g |
| Tyrosine I | 0.67 g |
| Valine I | 1.2 g |
| Arginine I | 1.9 g |
| Histidine I | 0.7 g |
| Alanine I | 1 g |
| Aspartic acid I | 2.8 g |
| Glutamic acid I | 3.9 g |
| Glycine I | 1 g |
| Proline I | 1 g |
| Serine I | 1.2 g |
Individual fatty acids (14)
| Linoleic acid (omega-6, 18:2) M | 0.89 g |
|---|---|
| SFA 10:0 M | 0.001 g |
| SFA 12:0 M | 0.002 g |
| SFA 14:0 M | 0.003 g |
| SFA 16:0 M | 0.28 g |
| SFA 18:0 M | 0.042 g |
| SFA 20:0 M | 0.014 g |
| MUFA 18:1 M | 0.49 g |
| PUFA 18:3 M | 0.25 g |
| SFA 22:0 M | 0.014 g |
| MUFA 20:1 M | 0.011 g |
| SFA 15:0 M | 0.003 g |
| SFA 17:0 M | 0.004 g |
| SFA 24:0 M | 0.012 g |
Carotenoids (5)
| Beta-carotene M | 35 µg |
|---|---|
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
Sterols (4)
| Phytosterols M | 57 mg |
|---|---|
| Stigmasterol M | 4 mg |
| Campesterol M | 6 mg |
| Beta-sitosterol M | 47 mg |
Other components (6)
| Water M | 7.8 g |
|---|---|
| Ash M | 3 g |
| Energy C | 1,498 kJ |
| Vitamin A, IU M | 58 IU |
| Folic acid Z | 0 µg |
| Folate, food M | 204 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, 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 |
| Beans, adzuki, mature seeds, raw Raw | 329 | 19.9 g | 62.9 g | 0.53 g |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw Raw | 336 | 23.5 g | 60 g | 1.3 g |
| Pigeon peas (red gram), mature seeds, raw Raw | 343 | 21.7 g | 62.8 g | 1.5 g |
| Beans, kidney, red, mature seeds, raw Raw | 337 | 22.5 g | 61.3 g | 1.1 g |
| Beans, white, mature seeds, raw Raw | 333 | 23.4 g | 60.3 g | 0.85 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 358 kcal. 1 cup (192 g): about 687 kcal.
Is raw lentils high in protein?
Raw lentils contains 23.9 g of protein per 100 g (48% of the 50 g Daily Value), or 45.9 g in 1 cup (192 g). About 26% 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 63.1 g of total carbohydrates per 100 g, including 10.8 g of fiber.
How much fat is in raw lentils?
Raw lentils contains 2.2 g of fat per 100 g, of which 0.38 g is saturated (2% 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 (145% DV), manganese (75% DV), Folate (B9) (51% DV), Thiamin (B1) (43% DV) and iron (41% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw lentils?
100 g contains 7 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, pink or red, raw has 358 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 174284. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.