Lentil calories and protein
A cup of cooked lentils (198 g) has 230 calories, with 17.9 g of protein, 0.8 g of fat, and 39.9 g of carbs.
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Cooked lentils, not a dry measure
These are mature lentils boiled without salt. The cup is a cooked portion. Use a dry-lentil entry if you measure them before cooking.
For soup, dal or salad, count broth, oil, vegetables and other ingredients through a recipe or separate entries.
Lentils or chickpeas?
Boiled lentils have 9 g of protein and 116 calories per 100 g. Boiled chickpeas have 8.9 g of protein and 164 calories at the same cooked weight. Both references are cooked without salt.
Common questions
Are these the numbers for a cup of dry lentils?
No. The cup in this card is cooked lentils. Use the dry-food label or a dry-lentil entry if you weighed them before cooking.
To see how this fits your day, work out your daily protein with the protein calculator, or your protein, carbs and fat with the macro calculator. Compare it with other foods in the high-protein foods ranking.
Cooked lentils compared with other plant protein foods
Of these five foods, protein per 100 calories is highest in firm tofu (11.6 g) and lowest in cooked chickpeas (5.4 g).
| Item | CaloriesCal | Protein | Fat | Carbs | Net carbs | Protein per 100 calPer 100 cal |
|---|---|---|---|---|---|---|
| Firm tofu1/2 cup (126 g) | 98 | 11.4 g | 5.3 g | 3.6 g | 2.5 g | 11.6 g |
| Prepared edamame1 cup (155 g) | 188 | 18.5 g | 8.1 g | 13.8 g | 5.8 g | 9.8 g |
| Cooked lentilsThis page1 cup (198 g) | 230 | 17.9 g | 0.8 g | 39.9 g | 24.2 g | 7.8 g |
| Cooked black beans1 cup (172 g) | 227 | 15.2 g | 0.9 g | 40.8 g | 25.8 g | 6.7 g |
| Cooked chickpeas1 cup (164 g) | 269 | 14.5 g | 4.2 g | 45 g | 32.5 g | 5.4 g |
Most protein per 100 calories first. The mark on each bar is 5 g. Numbers are for one serving, the size the card opens on.
Sources
2 sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Cooked lentils, nutrition information. fdc.nal.usda.gov/food-details/172421/nutrients. Checked November 2026.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Cooked chickpeas, nutrition information. fdc.nal.usda.gov/food-details/173757/nutrients. Checked November 2026.
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