Lentils (raw) nutrition facts
Per 1 cup · 192 g
of a 2,000 cal day
- Protein47g27% of calories
- Carbs122g70% of calories
- Fat2g3% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Lentils (raw) (1 cup, 192 g) has 676 calories, with 47 g of protein, 122 g of carbohydrates and 2 g of fat. Most of its energy comes from carbs (70% of calories). It is high in protein (95% DV), dietary fiber (73% DV) and thiamine (140% DV).
High in
20%+ of the daily value
- Protein95%
- Dietary fiber73%
- Thiamine140%
- Riboflavin (B2)31%
- Niacin31%
- Vitamin B680%
Good source of
10–19% of the daily value
- Vitamin C10%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (192 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 4 μg | 0% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 10 μg | 8% |
| Thiamine | 2 mg | 140% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin | 5 mg | 31% |
| Vitamin B6 | 1 mg | 80% |
| Folate (B9) | 920 μg | 230% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 4 mg | 82% |
| Choline | 185 mg | 34% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 67 mg | 7% |
| Iron | 12 mg | 156% |
| Potassium | 1,300 mg | 28% |
| Magnesium | 90 mg | 21% |
| Phosphorus | 540 mg | 77% |
| Zinc | 6 mg | 57% |
| Copper | 1 mg | 161% |
| Manganese | 3 mg | 116% |
| Selenium | 0.2 μg | 0% |
Full breakdown · 38 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 4 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 44 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 0.4 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Starch | 96 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
226 calLentils (cooked, boiled, salted)1 cup−450 cal
230 calLentils (cooked, boiled, unsalted)1 cup−446 cal
150 calTasty Bite Madras Lentil, Organic, Original⅔ cup−526 cal
120 calTrader Joe's Steamed Lentils½ cup−556 cal
170 cal365 Whole Foods Market Organic Green Lentis¼ cup dry−506 cal
110 calGreat Value Lentils½ cup−566 cal
Burning 676 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 128minWalking (3.5 mph)
- 81minCycling (moderate)
- 56minRunning (6 mph)
- 95minSwimming laps
Common questions
How many calories are in Lentils (raw)?
One serving of Lentils (raw) (1 cup) has 676 calories, which works out to 352 calories per 100 g. That is about 34% of a 2,000-calorie day.
Are Lentils (raw) high in protein?
It provides a solid 47 g of protein per serving (95% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Lentils (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 101 g of net carbs and 70% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lentils (raw)?
12 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Lentils (raw)?
3.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
