Calories in Red Lentils: Full Nutrition Breakdown
How many calories are in red lentils? Serving-by-serving breakdown with full nutrition facts and FAQ.
Red lentils are a quick-cooking legume popular in South Asian, Middle Eastern, and Mediterranean cuisines, prized for their ability to break down into a smooth, creamy consistency. One cup of cooked red lentils provides roughly 18 grams of protein, 16 grams of fiber, and is an excellent source of folate, iron, manganese, and phosphorus. They cook in about 15 to 20 minutes without soaking, making them one of the most convenient legumes to prepare.
Calories by serving size:
| Serving | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1/2 cup cooked | ~99 g | 115 kcal | 8.9 g | 19.9 g | 7.8 g | 0.4 g |
| 1 cup cooked | ~198 g | 230 kcal | 17.9 g | 39.9 g | 15.6 g | 0.8 g |
| 1/4 cup dry | ~48 g | 170 kcal | 12.0 g | 28.5 g | 5.5 g | 0.5 g |
| 100 g cooked | ~100 g | 116 kcal | 9.0 g | 20.1 g | 7.9 g | 0.4 g |
Red lentils are particularly rich in folate, with one cooked cup providing approximately 358 micrograms — nearly 90% of the daily recommended value. Their low fat content (under 1 gram per cup) and high fiber make them an exceptionally nutrient-dense food for anyone focused on maintaining a balanced diet.
Frequently Asked Questions (FAQ)
How do red lentils compare to green lentils nutritionally?
Red and green lentils have very similar calorie and protein profiles, with both providing roughly 230 calories and 18 grams of protein per cooked cup. The main difference is that green lentils retain slightly more fiber per serving because they are whole and unhulled, while red lentils have had their seed coat removed. Green lentils also hold their shape during cooking, while red lentils break down into a soft, porridge-like consistency.
Do red lentils have less fiber than other lentils?
Red lentils have slightly less fiber than green or brown lentils because they are hulled (the outer seed coat is removed) and often split before packaging. A cup of cooked red lentils provides about 15.6 grams of fiber compared to roughly 15.6 grams in green lentils, though the difference is modest. Despite the hulling, red lentils remain an excellent source of dietary fiber, providing over 50% of the daily recommended intake per cup.
Why do red lentils cook so much faster than other lentils?
Red lentils cook in 15 to 20 minutes because they are hulled and split, meaning the tough outer seed coat has been removed and the lentil is broken in half. This processing exposes far more surface area to water and heat, dramatically speeding up the cooking process. Green and brown lentils retain their seed coat, which acts as a barrier that slows water absorption and extends cooking time to 25 to 45 minutes.
What are the best ways to use red lentils?
Red lentils are ideal for dishes where a creamy, smooth texture is desired because they naturally break down during cooking. They are the classic choice for Indian dal, Egyptian koshari, Turkish red lentil soup (mercimek), and Ethiopian misir wot. They also work well as a thickener for stews, a base for veggie burgers, or blended into sauces and dips for added protein and nutrition.
How much protein do red lentils provide?
One cup of cooked red lentils delivers approximately 18 grams of protein, making them one of the best plant-based protein sources per calorie. A quarter cup of dry red lentils (which cooks to roughly half a cup) already provides 12 grams of protein. While lentil protein is low in the amino acid methionine, pairing them with grains like rice or bread provides a complete amino acid profile.
How do red lentils compare to green lentils nutritionally?
Do red lentils have less fiber than other lentils?
Why do red lentils cook so much faster than other lentils?
What are the best ways to use red lentils?
How much protein do red lentils provide?
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