Lentils
Per serving: 1 cup cooked lentils (198g)
About Lentils
One cup of cooked lentils provides approximately 230 calories, 17.9 grams of protein, 39.9 grams of carbohydrate, 0.8 grams of fat, and 15.6 grams of fiber. Their unusually high fiber content reduces net carbohydrate to about 24.3 grams and helps produce a low glycemic load for the amount of total carbohydrate consumed.
Lentil nutrition is rich in folate, iron, manganese, phosphorus, copper, thiamin, zinc, magnesium, potassium, and vitamin B6. Lentils provide substantial plant protein but are best combined with a varied diet to ensure adequate intake of all essential amino acids across the day.
The combination of protein, fiber, water, and resistant starch makes lentils one of the most satisfying plant foods. Use them in soups, curries, salads, pasta sauces, patties, or grain bowls, and combine them with vegetables to create a high-volume meal.
At-a-Glance Stats
Macronutrient Breakdown
230 kcal
Total calories per 1 cup cooked lentils (198g)
Protein
Builds & repairs muscle tissue
36% of typical daily value
Carbohydrates
Primary fuel source for energy
40% of typical daily value
Total Fat
Supports hormones & nutrient uptake
2% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
52% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Lentils provide a high amount of plant protein, supporting muscle maintenance and overall protein intake.
- 2
Their exceptional fiber content supports bowel regularity, beneficial gut bacteria, and prolonged satiety.
- 3
Fiber, protein, and resistant starch contribute to a low glycemic index and slower carbohydrate absorption.
- 4
Folate is essential for DNA synthesis, normal cell division, and red-blood-cell production.
- 5
Iron, magnesium, potassium, and phosphorus contribute to oxygen transport, energy metabolism, and normal muscle function.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Pair lentils with a vitamin C-rich vegetable such as tomato, bell pepper, or broccoli to improve non-heme iron absorption. Start with smaller portions if you are increasing dietary fiber, and use herbs, spices, garlic, or citrus instead of excessive salt.
Diet Compatibility
Frequently Asked Questions
How many calories are in Lentils?›
Lentils contains 230 calories per 1 cup cooked lentils (198g). This includes 17.9g protein (71.6 kcal), 39.9g carbohydrates (159.6 kcal), and 0.8g fat (7.2 kcal).
How much protein does Lentils have?›
Lentils provides 17.9g of protein per 1 cup cooked lentils (198g). This is considered a moderate-protein food.
Is Lentils good for weight loss?›
Iron, magnesium, potassium, and phosphorus contribute to oxygen transport, energy metabolism, and normal muscle function. With 230 calories per serving, it can fit well within a calorie-controlled diet.