Calories in dry lentils.
352 kcal per 100 g.
Lentils, raw · SR Legacy (2018-04) · USDA FDC 172420
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 352 kcal | 352 kcal |
| Protein | 24.6 g | 24.6 g |
| Carbohydrates | 63.4 g | 63.4 g |
| Fat | 1.06 g | 1.06 g |
| Fibre | 10.7 g | 10.7 g |
| Sugars | 2.03 g | 2.03 g |
| Saturated fat | 0.15 g | 0.15 g |
| Sodium | 6 mg | 6 mg |
| Salt (calculated from sodium) | 0.02 g | 0.02 g |
| Vitamin A (RAE) | 2 ug | 2 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.49 mg | 0.49 mg |
| Vitamin K (phylloquinone) | 5 ug | 5 ug |
| Vitamin C | 4.5 mg | 4.5 mg |
| Thiamin | 0.87 mg | 0.87 mg |
| Riboflavin | 0.21 mg | 0.21 mg |
| Niacin | 2.6 mg | 2.6 mg |
| Vitamin B6 | 0.54 mg | 0.54 mg |
| Folate, total | 479 ug | 479 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 677 mg | 677 mg |
| Calcium | 35 mg | 35 mg |
| Phosphorus | 281 mg | 281 mg |
| Magnesium | 47 mg | 47 mg |
| Iron | 6.51 mg | 6.51 mg |
| Zinc | 3.27 mg | 3.27 mg |
| Selenium | 0.1 ug | 0.1 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.75 mg | 0.75 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
This is the dry row: 352 kcal per 100 g, with 25 g of protein, and it is the row a recipe's "200 g of lentils" refers to. Simmered, they absorb about twice their weight in water and land at 116 kcal per 100 g cooked. Red lentils cook faster and collapse; green and brown hold their shape. Nothing in the pot changes the calories except added oil or stock.
Logging this food
Weigh dry and use this row: a cup of dry lentils is 192 g and 676 kcal and becomes about three cups cooked. If you are weighing from the pot, switch to the cooked row — using this dry figure for cooked lentils overstates by a factor of three, the single largest error on this site.
Swaps and alternatives
Dry to dry, lentils are among the highest-protein staples per calorie. Dry rice (about 365 kcal per 100 g) is similar in calories with a fifth of the protein; dry pasta 371 with half. Split peas and dry chickpeas (378) are close cousins, chickpeas slightly heavier.