Nutrition facts · Beans, nuts and seeds
Calories in Lentils (cooked)
Cooked lentils have 116 calories per 100 g, and a 1 cup serving (198 g) has 230 calories. Most of those calories come from carbohydrates (20.1 g per 100 g), with a solid share from protein (9 g) and very little from fat (0.4 g).
Calories come from: Carbs 67% · Fat 3% · Protein 30%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 116 kcal | 9 g | 20.1 g | 0.4 g |
| 1 cup | 198 g | 230 kcal | 17.9 g | 39.9 g | 0.8 g |
| 1 tbsp | 12.3 g | 14 kcal | 1.1 g | 2.5 g | 0 g |
Full nutrition (Per 100 g)
| Calories | 116 kcal |
|---|---|
| Protein | 9 g |
| Carbohydrates | 20.1 g |
| of which sugars | 1.8 g |
| Fiber | 7.9 g |
| Fat | 0.4 g |
| of which saturated | 0.1 g |
| Sodium | 2 mg |
What changes the calories
- Dry lentils absorb water as they cook, so a gram of uncooked lentils has far more calories than a gram of cooked ones, and mixing up the two is the most common logging error.
- Oil, butter or ghee added while cooking or as a tempering adds its own calories on top of the lentils themselves.
- Lentils cooked into soups, stews or dal can vary a lot in thickness, so the same bowl may hold more or fewer lentils depending on how much liquid is in it.
- Canned lentils are usually similar to home-boiled ones, but any sauce or added ingredients in the can change the totals.
Tips for logging it accurately
- Weigh lentils after cooking and log them as cooked, or weigh them dry and log the dry form, but don't mix the two.
- Log cooking oil, butter, coconut milk or toppings like yogurt and cheese as separate items so they are not missed.
- In BerryFit, you can snap a photo of your lentil dish and then adjust the portion to match what you actually weighed or served.
Log Lentils (cooked) in seconds
Snap a photo of your meal or search for Lentils (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of cooked lentils?
A 1 cup serving of cooked lentils (198 g) has 230 calories, with 17.9 g protein, 39.9 g carbs and 0.8 g fat.
How much protein is in cooked lentils?
Cooked lentils have 9 g of protein per 100 g, or 17.9 g per cup (198 g).
Are lentils high in carbs?
Yes, carbs are their main macronutrient, at 20.1 g per 100 g cooked. That includes 7.9 g of fiber and only 1.8 g of sugar.
How do lentils compare to other beans in calories?
They are very similar: cooked lentils have 116 calories per 100 g, the same as black-eyed peas, while split peas have 118 and fava beans have 110.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Lentils, mature seeds, cooked, boiled, without salt, FDC ID 172421); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
