Calories in Lentils, boiled

Lentils, boiled contains 116 kcal per 100 g. A typical serving of 1 tbsp (12.3 g) provides about 14 kcal.

Roughly 67% of its calories come from carbohydrates, with 30% from protein and 3% from fat (estimated with general energy factors).

That is close to the median for legumes and legume products on FoodFactly (127 kcal per 100 g).

100 g provides 45% of the Daily Value for Folate (B9), 28% of the Daily Value for copper and 21% of the Daily Value for manganese.

These values are for the cooked food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

116kcal per 100 g

9 gprotein

20.1 gcarbohydrates

0.38 gfat

14kcal in 1 tbsp (12.3 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	116 kcal
Total fat ?	0.38 g	0.5%
Saturated fat ?	0.053 g	0.3%
Trans fat Z	0 g
Cholesterol ?	0 mg	0%
Sodium ?	2 mg	0.1%
Total carbohydrates C	20.1 g	7%
Dietary fiber ?	7.9 g	28%
Total sugars C	1.8 g
Protein ?	9 g	18%
Vitamin A C	0 µg	0%
Vitamin C ?	1.5 mg	2%
Vitamin D Z	0 µg	0%
Vitamin E M	0.11 mg	0.7%
Vitamin K I	1.7 µg	1%
Thiamin (B1) ?	0.17 mg	14%
Riboflavin (B2) ?	0.073 mg	6%
Niacin (B3) ?	1.1 mg	7%
Pantothenic acid (B5) ?	0.64 mg	13%
Vitamin B6 ?	0.18 mg	10%
Folate (B9) C	181 µg	45%
Vitamin B12 ?	0 µg	0%
Choline C	32.7 mg	6%
Calcium ?	19 mg	1%
Iron ?	3.3 mg	19%
Magnesium ?	36 mg	9%
Phosphorus ?	180 mg	14%
Potassium ?	369 mg	8%
Zinc ?	1.3 mg	12%
Copper ?	0.25 mg	28%
Manganese ?	0.49 mg	21%
Selenium I	2.8 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 30%
Carbohydrates 67%
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

Protein9 gabove the median for legumes and legume products (median 8.9 g)
Fiber7.9 gabove the median for legumes and legume products (median 5.3 g)
Sugars1.8 gbelow the median for legumes and legume products (median 2.2 g)
Fat0.38 gin the lowest quarter of legumes and legume products (median 1.4 g)
Saturated fat0.053 gin the lowest quarter of legumes and legume products (median 0.21 g)
Sodium2 mgin the lowest quarter of legumes and legume products (median 41 mg)
Protein per 100 kcal7.8 gprotein density, useful for comparing foods with different calorie levels
Water69.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat ?	0.064 g
Polyunsaturated fat ?	0.18 g

Amino acids (18)

Tryptophan ?	0.081 g
Threonine ?	0.32 g
Isoleucine ?	0.39 g
Leucine ?	0.65 g
Lysine ?	0.63 g
Methionine ?	0.077 g
Cystine ?	0.12 g
Phenylalanine ?	0.45 g
Tyrosine ?	0.24 g
Valine ?	0.45 g
Arginine ?	0.7 g
Histidine ?	0.25 g
Alanine ?	0.38 g
Aspartic acid ?	1 g
Glutamic acid ?	1.4 g
Glycine ?	0.37 g
Proline ?	0.38 g
Serine ?	0.42 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) ?	0 g
DHA (omega-3, 22:6 n-3) ?	0 g
Linoleic acid (omega-6, 18:2) ?	0.14 g
SFA 4:0 ?	0 g
SFA 6:0 ?	0 g
SFA 8:0 ?	0 g
SFA 10:0 ?	0 g
SFA 12:0 ?	0 g
SFA 14:0 ?	0.001 g
SFA 16:0 ?	0.045 g
SFA 18:0 ?	0.005 g
MUFA 18:1 ?	0.061 g
PUFA 18:3 ?	0.037 g
PUFA 20:4 ?	0 g
MUFA 16:1 ?	0.001 g
PUFA 18:4 ?	0 g
MUFA 20:1 ?	0.002 g
MUFA 22:1 ?	0 g
PUFA 22:5 n-3 (DPA) ?	0 g

Carotenoids (7)

Beta-carotene M	5 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

Other components (11)

Water ?	69.6 g
Alcohol ?	0 g
Caffeine Z	0 mg
Ash ?	0.83 g
Theobromine Z	0 mg
Energy C	487 kJ
Vitamin A, IU C	8 IU
Folic acid Z	0 µg
Folate, food ?	181 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, raw Raw	352	24.6 g	63.4 g	1.1 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
Red kidney beans, boiled Cooked	127	8.7 g	22.8 g	0.5 g
Black beans, boiled Cooked	132	8.9 g	23.7 g	0.54 g
Peas, split, mature seeds, cooked, boiled, with salt Cooked	116	8.3 g	20.5 g	0.39 g
Peas, split, mature seeds, cooked, boiled, without salt Cooked	118	8.3 g	21.1 g	0.39 g
Mung beans, mature seeds, cooked, boiled, without salt Cooked	105	7 g	19.2 g	0.38 g
Mung beans, mature seeds, cooked, boiled, with salt Cooked	105	7 g	19.2 g	0.38 g
Lima beans, large, mature seeds, cooked, boiled, with salt Cooked	115	7.8 g	20.9 g	0.38 g
Lima beans, large, mature seeds, cooked, boiled, without salt Cooked	115	7.8 g	20.9 g	0.38 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Compare: Black beans, boiled vs Lentils, boiled Lentils, boiled vs Chickpeas, boiled Lentils, boiled vs Red kidney beans, boiled

Frequently asked questions

How many calories are in cooked lentils?

100 g of cooked lentils has 116 kcal. 1 tbsp (12.3 g): about 14 kcal. 1 cup (198 g): about 230 kcal.

How much protein is in cooked lentils?

Cooked lentils contains 9 g of protein per 100 g (18% of the 50 g Daily Value), or 1.1 g in 1 tbsp (12.3 g). About 30% of its calories come from protein. Compared with other legumes and legume products, that is above the median (median 8.9 g).

How many carbs are in cooked lentils?

Cooked lentils has 20.1 g of total carbohydrates per 100 g, including 7.9 g of fiber and 1.8 g of sugars.

How much fat is in cooked lentils?

Cooked lentils contains 0.38 g of fat per 100 g, of which 0.053 g is saturated (0.3% of the Daily Value).

What vitamins and minerals does cooked lentils contain?

Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (45% DV), copper (28% DV), manganese (21% DV), iron (19% DV) and phosphorus (14% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked lentils?

100 g contains 2 mg of sodium, 0.1% of the 2,300 mg Daily Value.

Does lentils have the same nutrition cooked and raw?

No. Per 100 g, lentils, boiled has 116 kcal, while lentils, sprouted, raw has 106 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 172421. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Source description: "Lentils, mature seeds, cooked, boiled, without salt". Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.