At a glance
- 17.8 g protein and 230 calories per 1 cup (198 g).
- 7.8 g protein per 100 calories: #186 of 536 foods in our USDA list, #11 of 39 in legumes & soy.
- 15.6 g fiber and 4 mg sodium per serving.
What is lentils like to eat?
Lentils are small dried legumes that cook without soaking, from firm green and brown to soft red. They go into soups, stews, salads and curries, and a pot cooked early in the week stretches across several meals.
How can you eat more lentils?
Try this
Simmer into a lentil soupMake a red lentil dalToss cooked lentils into a salad with herbsMix into pasta sauce or tacosIs lentils good on a GLP-1?
Red lentils cook down soft and smooth, so a small bowl of dal or puréed soup can be a gentle option. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does lentils compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Lentils | 1 cup | 17.8 g | 230 | 7.8 g |
| Chickpeas | 1/2 cup | 6 g | 113 | 5.3 g |
| Black beans | 1/2 cup | 5.9 g | 98 | 6 g |
| Quinoa | 1 cup | 8.1 g | 222 | 3.7 g |
Close to lentils per calorie: part-skim mozzarella (8 g), turkey bacon (8 g), bacon (7.2 g), feta cheese (7.2 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Dry lentils are inexpensive and keep a long time; precooked pouches and cans save time, so check those for added salt.
What's the full nutrition for lentils?
| Nutrient | Per 1 cup (198 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 230 | 116 | |
| Protein | 17.8 g | 9 g | 36% |
| Fat | 0.8 g | 0.4 g | |
| Saturated fat | 0.2 g | 0.1 g | 1% |
| Carbohydrate | 39.8 g | 20.1 g | |
| Fiber | 15.6 g | 7.9 g | 56% |
| Sugar | 3.6 g | 1.8 g | |
| Sodium | 4 mg | 2 mg | 0% |
| Calcium | 38 mg | 19 mg | 3% |
| Iron | 6.6 mg | 3.33 mg | 37% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Lentils, mature seeds, cooked, boiled, without salt". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
