QUICK ANSWER
How many calories are in lentils?
Lentils, boiled without salt, provide 116 kcal per 100 g. Scale from the edible portion and keep other states separate.
116 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Lentils nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 116 kcal
- Protein
- 9.02 g
- Carbohydrate
- 20.1 g
- Fat
- 0.38 g
- Fibre
- 7.9 g
- Folate
- 181 µg
- Potassium
- 369 mg
- Iron
- 3.33 mg
Source: USDA FoodData Central SR Legacy record 172421. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
9.02 g per 100 g. From Lentils, mature seeds, cooked, boiled, without salt.
Carbohydrate
20.1 g per 100 g. From Lentils, mature seeds, cooked, boiled, without salt.
Fat
0.38 g per 100 g. From Lentils, mature seeds, cooked, boiled, without salt.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where lentils fits in a varied eating pattern.
Folate
181 µg per 100 g in the selected USDA record.
Potassium
369 mg per 100 g in the selected USDA record.
Iron
3.33 mg per 100 g in the selected USDA record.
Magnesium
36 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Boiled, without salt
Selected reference.
Boiled, with salt
Mapped separately so salt state remains explicit.
Dry or raw lentils
Mapped separately; dry and cooked weights cannot share one entry.
Sprouted lentils
Raw and stir-fried sprouted states are mapped separately.
PRACTICAL CONTEXT
How lentils can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 116 kcal per 100 g, the 12.3 g example is 14.3 kcal.
Fibre check
The selected record lists 7.9 g fibre per 100 g.
Protein check
The selected record lists 9.02 g protein per 100 g.
Best logging move
Base the entry on cooked edible weight and log oil, broth, coconut milk or sauce as recipe ingredients.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep dry lentils sealed in a cool, dry place.
After opening or cooking
Keep cooked lentils covered and chilled when not being served.
Prepare
Use clean utensils and avoid returning served food to the storage container.
Safety boundary
The nutrient record does not set storage times; follow current local food-safety guidance for cooked legumes.
PHOTO LOGGING
How to log lentils more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Lentils, mature seeds, cooked, boiled, without salt.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Lentils calorie and nutrition questions
How many calories are in 100 g of lentils?
116 kcal in the selected Lentils, mature seeds, cooked, boiled, without salt record.
How much fibre is in lentils?
7.9 g per 100 g in the selected record.
Which lentils state does this page use?
Lentils, mature seeds, cooked, boiled, without salt. Preparation and edible state are part of the answer.
Are dry and cooked lentil grams interchangeable?
No. The selected record is cooked and boiled; dry lentils are mapped separately.
How are the portion calories calculated?
Each portion is scaled from 116 kcal per 100 g. Named portion weights come from the selected source record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Lentils, mature seeds, cooked, boiled, without salt, per 100 g edible portion. Numeric nutrition and named-portion claims use the selected local USDA record. Preparation notes cover the common USDA forms of this food. The nutrient record does not establish storage duration or food-safety limits; use package directions and current local guidance where relevant.
Open USDA FoodData Central SR Legacy record 172421 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.