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Lentils Nutrition Facts: Are Lentils Good for You?
Based on USDA data, cooked lentils are a nutritious food. They are very low in fat, sugar, and sodium, while being high in dietary fiber, folate, copper, and manganese. Lentils are also a good source of plant-based protein and iron. Their place in a healthy diet depends on portion size and how they are prepared and seasoned, as this data is for lentils boiled without salt.
Per 100 g · Lentils, mature seeds, cooked, boiled, without salt
What stands out in lentils
- High in dietary fiber. A 100-gram serving of cooked lentils provides 7.9 grams of dietary fiber, which is 28% of the Daily Value (DV).
- High in folate. Lentils supply 181 micrograms of folate per 100 grams, meeting 45% of the Daily Value for this B vitamin.
- Good source of protein and iron. With 9 grams of protein and 3.3 milligrams of iron, a 100-gram portion of lentils provides 18% of the DV for each nutrient.
- Very low in fat and sodium. This data for unsalted, boiled lentils shows they contain less than half a gram of fat and only 2 milligrams of sodium per 100 grams.
What to keep in mind
- The nutrition data shown is for lentils boiled without salt. Canned lentils or lentils prepared with added fats, sauces, or salt will have different nutritional values, particularly for sodium.
- A standard serving of one cup contains 230 calories, which should be considered as part of your daily total.
Lentils nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 116 kcal | – |
| Protein | 9 g | 18% |
| Total fat | 0.38 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Monounsaturated fat | 0.06 g | – |
| Polyunsaturated fat | 0.17 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 20.1 g | 7% |
| Dietary fiber | 7.9 g | 28% |
| Total sugars | 1.8 g | – |
| Water | 69.6 g | – |
| Sodium | 2 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 369 mg | 8% |
| Calcium | 19 mg | 1% |
| Iron | 3.3 mg | 18% |
| Magnesium | 36 mg | 9% |
| Phosphorus | 180 mg | 14% |
| Zinc | 1.3 mg | 12% |
| Copper | 0.25 mg | 28% |
| Manganese | 0.49 mg | 21% |
| Selenium | 2.8 mcg | 5% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 1.5 mg | 2% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.11 mg | 1% |
| Vitamin K | 1.7 mcg | 1% |
| Thiamin (B1) | 0.17 mg | 14% |
| Riboflavin (B2) | 0.07 mg | 6% |
| Niacin (B3) | 1.1 mg | 7% |
| Vitamin B6 | 0.18 mg | 10% |
| Folate (DFE) | 181 mcg | 45% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 32.7 mg | 6% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Lentils by portion
The nutrition facts change with portion size. A 1 cup serving of cooked lentils, weighing 198 grams, contains 230 calories, about 18 grams of protein, and nearly 16 grams of fiber. This larger portion provides over half the daily value for fiber (56% DV) and 90% of the DV for folate. A much smaller portion, like 1 tablespoon, has just 14 calories, 1 gram of protein, and 1 gram of fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 198 g | 230 | 17.8 g | 39.8 g | 15.6 g | 0.8 g |
| 1 tbsp | 12 g | 14 | 1.1 g | 2.5 g | 1 g | 0 g |
How lentils compares with other beans, legumes and soy foods
Among 10 beans, legumes, and soy foods on this site, cooked lentils rank first for iron content and second for folate. Compared to similar foods per 100 grams, lentils (116 kcal) are lower in calories than kidney beans (127 kcal) and black beans (132 kcal). They offer more protein (9 g) than lima beans (7.8 g) and more dietary fiber (7.9 g) than edamame (5.2 g) and kidney beans (7.4 g). Lentils are also high in the minerals copper (28% DV) and manganese (21% DV), contributing significantly to daily needs.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Lentils | 116 | 9 g | 20.1 g | 7.9 g | 0.38 g |
| Lima Beans | 115 | 7.8 g | 20.9 g | 7 g | 0.38 g |
| Edamame | 121 | 11.9 g | 8.9 g | 5.2 g | 5.2 g |
| Kidney Beans | 127 | 8.7 g | 22.8 g | 7.4 g | 0.5 g |
| Black Beans | 132 | 8.9 g | 23.7 g | 8.7 g | 0.54 g |
Quick answers
How many calories are in a cup of cooked lentils?
According to the USDA data, 1 cup of cooked, boiled lentils contains 230 calories.
How much protein is in lentils?
A 100-gram serving (about half a cup) of cooked lentils has 9 grams of protein. A full 1 cup serving provides about 18 grams of protein.
Are lentils high in carbohydrates and sugar?
A 100-gram serving of cooked lentils has about 20 grams of carbohydrates, but nearly 8 grams of that is dietary fiber. Lentils are low in sugar, with only 1.8 grams per 100-gram serving.
When to talk to a doctor or dietitian
- At 369 mg of potassium per 100 g, lentils is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how lentils fits your situation.
Last updated October 21, 2026