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Lentils (cooked, boiled, unsalted)
Nuts, Seeds & Legumes

Lentils (cooked, boiled, unsalted) nutrition facts

Per 1 cup · 198 g

Calories
230
12%
of a 2,000 cal day
  • Protein
    18g
    30% of calories
  • Carbs
    40g
    67% of calories
  • Fat
    0.8g
    3% of calories
Portion
  • ✓ Protein-dense
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of Lentils (cooked, boiled, unsalted) (1 cup, 198 g) has 230 calories, with 18 g of protein, 40 g of carbohydrates and 0.8 g of fat. Most of its energy comes from carbs (67% of calories). It is high in protein (36% DV), dietary fiber (56% DV) and thiamine (28% DV).

Per 100 g
116cal
low energy density
Protein per 100 cal
7.8g
Net carbs
24g
carbs minus fiber
Fiber
16g
3.6 g sugar

High in

20%+ of the daily value

  • Protein36%
  • Dietary fiber56%
  • Thiamine28%
  • Vitamin B627%
  • Folate (B9)90%
  • Pantothenic acid25%

Good source of

10–19% of the daily value

  • Riboflavin (B2)11%
  • Niacin13%
  • Choline12%
  • Potassium16%
  • Magnesium17%
  • Selenium10%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (198 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C3 mg
3%
Vitamin D0 μg
0%
Vitamin E0.2 mg
1%
Vitamin K3 μg
3%
Thiamine0.3 mg
28%
Riboflavin (B2)0.1 mg
11%
Niacin2 mg
13%
Vitamin B60.4 mg
27%
Folate (B9)358 μg
90%
Vitamin B120 μg
0%
Pantothenic acid1 mg
25%
Choline65 mg
12%

Minerals

NutrientAmount% Daily Value
Calcium38 mg
4%
Iron7 mg
82%
Potassium731 mg
16%
Magnesium71 mg
17%
Phosphorus356 mg
51%
Zinc3 mg
23%
Copper0.5 mg
55%
Manganese1 mg
43%
Selenium6 μg
10%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene10 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid3 g—
Glycine1 g—
Histidine1 g—
Isoleucine1 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Methionine0.2 g—
Monounsaturated fats0.1 g—
Phenylalanine1 g—
Polyunsaturated fats0.3 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.5 g—
Valine1 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 230 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 44min
    Walking (3.5 mph)
  • 28min
    Cycling (moderate)
  • 19min
    Running (6 mph)
  • 32min
    Swimming laps

Common questions

How many calories are in Lentils (cooked, boiled, unsalted)?

One serving of Lentils (cooked, boiled, unsalted) (1 cup) has 230 calories, which works out to 116 calories per 100 g. That is about 12% of a 2,000-calorie day.

Are Lentils (cooked, boiled, unsalted) high in protein?

Yes. It has 18 g of protein per serving, and 30% of its calories come from protein (7.8 g of protein per 100 calories).

Are Lentils (cooked, boiled, unsalted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 67% 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 (cooked, boiled, unsalted)?

4 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Lentils (cooked, boiled, unsalted)?

3.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with lentils

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