Foods · Beans and legumes
Calories in lentils (cooked)
Lentils (cooked): about 116 calories per 100 g. A portion of 1 cup (198 g) has about 230 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 116 | 9 g | 20.1 g | 0.4 g |
| 1 cup | 198 g | 230 | 17.9 g | 39.9 g | 0.8 g |
| 1 tbsp | 12 g | 14 | 1.1 g | 2.5 g | 0 g |
Where the calories come from
- Protein 30%
- Carbs 67%
- Fat 3%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 116 kcal |
| Protein | 9 g |
| Carbohydrate | 20.1 g |
| of which sugars | 1.8 g |
| Fibre | 7.9 g |
| Fat | 0.4 g |
| of which saturated | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 2 mg |
| Potassium | 369 mg |
| Calcium | 19 mg |
| Iron | 3.3 mg |
| Vitamin C | 1.5 mg |
| Water | 69.6 g |
How it compares with other beans and legumes
Among the 9 beans and legumes listed on this site, lentils (cooked) ranks number 1 from the lowest in calories per 100 g, and number 5 from the highest in protein per 100 g.
More calories per 100 g
- Soybeans (edamame) 121 cal
- Kidney beans (cooked) 127 cal
- Black beans (cooked) 132 cal
What 230 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of lentils (cooked) (1 cup, 230 calories) equals about 52 minutes of walking or 24 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Lentils, mature seeds, cooked, boiled, without salt”. They describe the cooked food. Cooking changes the water content, so calories per 100 g differ from the raw food. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in lentils (cooked) (1 cup)?
About 230 calories (≈). That is 1 cup (198 g) of lentils (cooked), using the USDA reference value of 116 calories per 100 g.
How many calories are in 100 grams of lentils (cooked)?
About 116 calories (≈). One ounce (28 g) is about 33 calories.
How much protein is in lentils (cooked)?
9 g per 100 g, and about 30% of its calories come from protein (≈). A portion of 1 cup has about 17.9 g.
Source
- USDA FoodData Central, SR Legacy: Lentils, mature seeds, cooked, boiled, without salt (FDC ID 172421)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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