Calories in Lentils: Full Nutrition Breakdown

Lentils are among the most nutrient-dense legumes available, offering an exceptional combination of protein, fiber, and micronutrients. One cup of cooked green or brown lentils provides roughly 18 grams of protein, 15.6 grams of fiber, and nearly 90% of the daily value for folate. They are a dietary staple across South Asia, the Middle East, and the Mediterranean.

Calories by serving size:

Lentils are also an outstanding source of iron, manganese, thiamine, and potassium. Their folate content is among the highest of any food — a single cup of cooked lentils provides about 358 micrograms, which is 90% of the daily recommended value.

Frequently Asked Questions (FAQ)

How do lentils compare to beans nutritionally?

Lentils tend to be higher in protein and lower in calories than most beans. A cup of cooked lentils has about 18 grams of protein compared to 15 grams for black beans and 14.5 grams for chickpeas. Lentils also cook much faster than beans — typically 20 to 30 minutes with no soaking required — making them one of the most convenient legume options.

How much protein is in a cup of cooked lentils?

One cup of cooked lentils provides approximately 17.9 grams of protein, making them one of the richest plant-based protein sources. This is roughly equivalent to three large eggs in protein content. Combined with their high fiber content, lentils are an excellent food for building and maintaining lean muscle mass on a plant-based diet.

Are lentils a complete protein?

Lentils are not a complete protein because they are low in the essential amino acid methionine. However, they are rich in lysine, which grains tend to lack. Combining lentils with grains such as rice, bread, or quinoa over the course of a day easily provides all essential amino acids, and these foods do not need to be eaten in the same meal.

What is the difference between red, green, and brown lentils?

Red lentils cook the fastest (about 15 minutes) and break down into a soft, creamy texture, making them ideal for soups and dals. Green and brown lentils hold their shape better and take 20–30 minutes to cook, making them a better choice for salads and side dishes. Nutritionally, all varieties are very similar, with minor differences in fiber and cooking time.

Do lentils need to be soaked before cooking?

No, lentils do not require soaking before cooking, which is one of their biggest advantages over other legumes. Simply rinse them under cold water, remove any debris, and cook directly in simmering water or broth. This makes lentils one of the quickest dried legumes to prepare, ready in as little as 15–30 minutes depending on the variety.