Lentils: Calories, Nutrition Facts, and Health Benefits (2026)

Lentils provide 230 calories per 1 cup cooked (198 g), with 17.9 g of protein and 15.6 g of fiber. They also contain 3 mg of vitamin C, contributing 3% of the daily value, and 731 mg of potassium, making them a nutritious choice.

This page provides an overview of lentils, focusing on their nutritional content and health benefits. It includes information on calories, protein, fiber, and how they compare to other legumes.

Lentils Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in lentils per 1 cup cooked (198 g) and per 100 g.

Values are for 1 cup cooked (198 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	230	116	11%
Protein	17.9 g	9.0 g	36%
Carbohydrates	39.8 g	20.1 g	14%
Fiber	15.6 g	7.9 g	56%
Sugar	3.6 g	1.8 g	-
Fat	0.8 g	0.4 g	1%
Vitamin C	3.0 mg	1.5 mg	3%
Potassium	731 mg	369 mg	16%
Iron	6.53 mg	3.30 mg	36%
Folate	358 mcg	181 mcg	90%

About 67% of lentils calories come from carbohydrates, 30% from protein and 3% from fat.

Lentils by Health Goal

The by-goal ratings section evaluates how lentils align with common dietary goals such as weight loss, muscle gain, and blood sugar management.

Goal	Rating	Why
Weight loss	Fair	230 calories per serving with 15.6 g fiber for fullness
Blood sugar / diabetes	Good	Glycemic load of about 8 per serving
Immunity	Fair	Provides 3 mg vitamin C (3% DV)
Digestion	Excellent	15.6 g fiber per serving supports regularity
Heart health	Excellent	Potassium (731 mg) and fiber, very low sodium
Muscle gain	Good	Higher in protein (17.9 g) than most plant foods

Lentils and Blood Sugar

Glycemic index: 32. Glycemic load: 8 per serving.

Lentils has a glycemic index of about 32 and a glycemic load of around 8 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Lentils Compares to Other Legumes

In the comparison table, lentils are assessed against other legumes to highlight their nutritional advantages.

Legume (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Lentils	116	9.0	7.9	20.1
Red Lentils	100	7.6	4.0	20.0
Chickpeas	164	8.9	7.6	27.4
Black Beans	132	8.9	8.7	23.7

Lentils Myths, Checked

Lentils must be soaked like beans , False. Lentils cook quickly without soaking, unlike most dried beans.

Lentils are not a real protein source , Misleading. A cup has about 18 g protein, though it is incomplete and best paired with grains.

How to Track Lentils

Legumes roughly double or triple in weight as they cook, so a cup of cooked lentils is very different from dry, and canned versions add sodium. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log lentils accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best plant-based protein sources ranked, protein per 100 calories ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of lentils?

One cup of cooked lentils contains 230 calories, making them a low-calorie option for meals.

Is lentils good for weight loss?

Lentils can be beneficial for weight loss due to their high fiber content, with 15.6 g per cup, promoting satiety.

Can people with diabetes eat lentils?

People with diabetes can safely eat lentils, as they have a low glycemic index of about 32, which helps manage blood sugar levels.

How much protein is in lentils?

Lentils are a good source of protein, providing 17.9 g per cup, making them an excellent choice for vegetarians and vegans.

Is lentils high in sugar?

Lentils are low in sugar, containing only 3.6 g per cup, which contributes to their suitability for various diets.

Are lentils a good source of protein?

Yes, lentils are a good source of protein, with 17.9 g per cup, and they also offer essential nutrients like iron and folate.

Key Takeaways

• Lentils contain 230 calories per 1 cup cooked.
• Each cup provides 17.9 g of protein.
• They have 15.6 g of fiber per serving.
• Lentils contain 3 mg of vitamin C, contributing 3% of the daily value.
• The glycemic index of lentils is about 32.
• Lentils provide 731 mg of potassium per cup.