Calories in cooked lentils.
116 kcal per 100 g.
Lentils triple in weight when cooked, which is why cooked lentils are 116 kcal per 100 g against 352 dry. A cup of cooked lentils is about 230 kcal and 18 g of protein — the most protein per calorie of the common legumes.
Lentils, mature seeds, cooked, boiled, without salt · SR Legacy (2018-04) · USDA FDC 172421
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 116 kcal | 116 kcal |
| Protein | 9.02 g | 9.02 g |
| Carbohydrates | 20.1 g | 20.1 g |
| Fat | 0.38 g | 0.38 g |
| Fibre | 7.9 g | 7.9 g |
| Sugars | 1.8 g | 1.8 g |
| Saturated fat | 0.05 g | 0.05 g |
| Sodium | 2 mg | 2 mg |
| Salt (calculated from sodium) | 0.005 g | 0.005 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.11 mg | 0.11 mg |
| Vitamin K (phylloquinone) | 1.7 ug | 1.7 ug |
| Vitamin C | 1.5 mg | 1.5 mg |
| Thiamin | 0.17 mg | 0.17 mg |
| Riboflavin | 0.07 mg | 0.07 mg |
| Niacin | 1.06 mg | 1.06 mg |
| Vitamin B6 | 0.18 mg | 0.18 mg |
| Folate, total | 181 ug | 181 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 369 mg | 369 mg |
| Calcium | 19 mg | 19 mg |
| Phosphorus | 180 mg | 180 mg |
| Magnesium | 36 mg | 36 mg |
| Iron | 3.33 mg | 3.33 mg |
| Zinc | 1.27 mg | 1.27 mg |
| Selenium | 2.8 ug | 2.8 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.25 mg | 0.25 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Dry lentils are 352 kcal per 100 g; cooked they are 116, because they roughly triple in weight by soaking up water. Nothing is lost, nothing is gained — 100 g dry becomes about 300 g cooked with the same 352 kcal. Which state you weigh in therefore matters three-fold. Salt, stock or oil in the pot is the only thing that moves the number.
Logging this food
Log the state you weighed. A cup of cooked lentils (198 g) is 230 kcal; a cup of dry lentils (192 g) is 676 kcal and becomes about three cups cooked. Recipes usually give the dry weight, so if you weigh your plate, use this cooked row, not the dry one. Canned lentils are already cooked — drain and weigh.
Swaps and alternatives
Lentils are the highest-protein common legume per calorie: 9 g protein at 116 kcal. Cooked chickpeas are 164 kcal with the same protein; cooked black beans 132. Swapping rice for lentils in the same gram amount trades 130 kcal for 116 and multiplies the protein by about three.