Lentils Calories and Nutrition Facts
Lentils has 360 calories per 100 g, with 23.6 g protein, 62.2 g carbs and 1.9 g fat. Official USDA analytical record: Lentils, dry (FDC ID: 2644283).
A 100g serving of lentils contains 360 calories, 23.6g protein, 62.2g total carbs (62.2g net carbs), and 1.9g fat.
Energy density
3.6 kcal/g
medium
Protein / 100 kcal
6.6 g
satiety per calorie
Net carbs / 100 g
62.2 g
carbs minus fibre
100 kcal portion
28 g
≈ 1 oz
- Sugars
- 0g
- Fibre
- 0g
- Saturated fat
- 0g
- Sodium
- 0mg
Lentils, dry nutrition facts
The table below shows the complete nutritional profile for lentils, dry per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is high in protein (23.6 g per 100 g).
| Nutrient | Per 100 g | % DV* |
|---|---|---|
| Calories | 360 kcal | — |
| Protein | 23.6 g | 47% |
| Carbohydrate | 62.2 g | 23% |
| Fat | 1.9 g | 2% |
| Sugars | 0 g | — |
| Fibre | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Sodium | 0 mg | 0% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Lentils calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 3.6 kcal per gram (medium energy density), medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 102 kcal | 6.7 g | 17.6 g | 0.5 g |
| 100 g (3.5 oz) | 360 kcal | 23.6 g | 62.2 g | 1.9 g |
| 4 oz (113 g) | 408 kcal | 26.8 g | 70.5 g | 2.2 g |
| 8 oz / ½ lb (227 g) | 816 kcal | 53.5 g | 141.1 g | 4.3 g |
| 1 lb (454 g) | 1633 kcal | 107 g | 282.1 g | 8.6 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2644283.
View raw USDA laboratory entry →How lentils compares to other beans & legumes
Against the 20 beans & legumes in this database, lentils ranks 15th lowest in calories and 4th highest in protein. The category averages 244 kcal per 100 g, so this one is 48% above it. The lightest option in the category is soy milk, unsweetened, plain, shelf stable at 39 kcal per 100 g, and the protein leader is flour, soy, defatted at 51.1 g per 100 g.
| Beans & Legumes (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🫘 Beans, cannellini, dry | 345 kcal | 21.6 g | 3.45 |
| 🍽️ Blackeye pea, dry | 354 kcal | 21.2 g | 3.54 |
| 🍽️ Lentils, dry (this page) | 360 kcal | 23.6 g | 3.6 |
| 🍽️ Flour, soy, defatted | 366 kcal | 51.1 g | 3.66 |
| 🫘 Chickpeas, (garbanzo beans, bengal gram), dry | 383 kcal | 21.3 g | 3.83 |
Portion planning with lentils
- 100 calories comes to about 28 g (1 oz).
- 20 g of protein takes about 85 g, bringing 306 kcal with it — that is 6.6 g of protein per 100 calories.
- Macro split by calories: 69% carbs, 26% protein, 5% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- High protein — 23.6 g per 100 g (≥ 20% DV)
- Low fat — 1.9 g per 100 g (≤ 3 g)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Sodium free — 0 mg per 100 g (< 5 mg)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
Track lentils for free
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Lentils FAQ & Nutrition Questions
How many calories and carbs are in 100 g of lentils?
One serving of 100 g provides 360 calories, 62.2 g total carbs, 23.6 g protein, and 1.9 g fat.
How many calories are in 100 g of lentils?
Lentils contains 360 calories per 100 g, with 23.6 g protein, 62.2 g carbohydrate, and 1.9 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for lentils?
The official USDA FoodData Central ID for "Lentils, dry" is FDC ID: 2644283. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of lentils?
By calories, lentils is approximately 69% carbohydrates, 26% protein, and 5% fat.
How many calories are in an ounce of lentils?
One ounce (28 g) of lentils has 102 calories, with 6.7 g protein, 17.6 g carbs and 0.5 g fat. Four ounces (113 g) comes to 408 calories, and a full pound (454 g) to 1633 calories.
How much lentils is 100 calories?
About 28 g of lentils supplies 100 calories, because it carries 3.6 kcal per gram (medium energy density). Medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
How much lentils do I need for 20 g of protein?
Roughly 85 g of lentils, which also brings 306 calories with it. That works out to 6.6 g of protein per 100 calories.
Is lentils high or low in calories for a beans & legume?
Lentils sits 48% above the beans & legumes average of 244 kcal per 100 g, ranking 15th lowest of 20 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.