In short: 100 g of lentils contains 352 calories, 25 g of protein, 63 g of carbohydrate and 1.1 g of fat. A cup (192 g) portion has about 676 calories and 47 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Calories | 352 kcal | 676 kcal |
| Protein | 25 g | 47 g |
| Total fat | 1.1 g | 2 g |
| Saturated fat | 0.15 g | 0.3 g |
| Monounsaturated fat | 0.19 g | 0.37 g |
| Polyunsaturated fat | 0.53 g | 1 g |
| Carbohydrate | 63 g | 122 g |
| Dietary fiber | 11 g | 21 g |
| Total sugars | 2 g | 3.9 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 6 mg | 12 mg |
It is a high-protein food, at 25 g of protein per 100 g.
The fiber content is high at 11 g per 100 g, which is 38% of the 28 g daily value adults are asked to aim for.
It is low in sodium, at 6 mg per 100 g.
The standout micronutrient is folate, at 120% of the daily value per 100 g — folate is needed for cell division.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Potassium | 677 mg | 1300 mg |
| Calcium | 35 mg | 67 mg |
| Iron | 6.5 mg | 12 mg |
| Magnesium | 47 mg | 90 mg |
| Zinc | 3.3 mg | 6.3 mg |
| Selenium | 0.1 µg | 0.19 µg |
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Vitamin A | 2 µg | 3.8 µg |
| Vitamin C | 4.5 mg | 8.6 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.49 mg | 0.94 mg |
| Vitamin K | 5 µg | 9.6 µg |
| Thiamin | 0.87 mg | 1.7 mg |
| Riboflavin | 0.21 mg | 0.41 mg |
| Niacin | 2.6 mg | 5 mg |
| Vitamin B-6 | 0.54 mg | 1 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 479 µg | 920 µg |
| Choline | 96 mg | 185 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 37th out of 109 foods in this reference. Within protein foods, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Shrimp | 24 g | 99 kcal |
| Tuna | 26 g | 116 kcal |
| Cod | 23 g | 105 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 172420, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Lentils, raw.