FOOD REFERENCE
Lentil calories: cooked and dry, macros per 100 g
The selected USDA record for boiled lentils without salt gives 116 kcal and 9.02 g protein per 100 g. Dry lentils provide 352 kcal and 24.63 g protein per 100 g. Keep dry weight separate from the weight of a cooked side dish.
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For a 100 g serving
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Calories and macros per 100 g
All values are for the edible portion in the stated food state.
| Food | Calories, kcal | Protein, g | Fat, g | Carbohydrate, g | Fibre, g |
|---|---|---|---|---|---|
| Boiled, without salt or oil | 116 | 9.02 | 0.38 | 20.13 | 7.9 |
| Dry, uncooked | 352 | 24.63 | 1.06 | 63.35 | 10.7 |
Calories in common servings
These are reference edible weights. Weigh your own food for a more precise result.
| Serving | Weight | State | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|---|---|
| Dry lentils before cooking | 50 g | Dry, uncooked | 176 | 12.32 g | 0.53 g | 31.68 g |
| Serving of boiled lentils | 100 g | Boiled, without salt or oil | 116 | 9.02 g | 0.38 g | 20.13 g |
| Weighed side dish | 150 g | Boiled, without salt or oil | 174 | 13.53 g | 0.57 g | 30.2 g |
| Cooked lentil serving | 200 g | Boiled, without salt or oil | 232 | 18.04 g | 0.76 g | 40.26 g |
What affects the calorie value
Lentils absorb water during cooking, so each 100 g of cooked food contains less of the original dry matter. Water content depends on variety, cooking and whether you drain them. There is no single yield factor for every batch.
Split red, green and brown lentils can differ in composition and cooked texture. These USDA records do not identify a particular red variety. Use the label for a packaged product with known macros and account for the finished yield.
The boiled record contains no fried onion, oil, cream or meat. Lentil soup, dal and lentils with a fried vegetable base cannot be calculated accurately from the whole dish weight and this record alone.
Vitamins and minerals per 100 g
Values come from the same USDA records. They show the amount in the food, not a percentage of an individual daily requirement.
| Nutrient | Boiled, without salt or oil | Dry, uncooked |
|---|---|---|
| Iron, mg | 3.33 | 6.51 |
| Folate, µg | 181 | 479 |
| Potassium, mg | 369 | 677 |
| Magnesium, mg | 36 | 47 |
| Phosphorus, mg | 180 | 281 |
| Vitamin B1, mg | 0.17 | 0.87 |
How to calculate more accurately
For a side dish, weigh the cooked lentils after draining excess water. For a recipe you are about to prepare, use the dry weight and separate ingredients.
For example, 50 g of dry lentils from this record gives 176 kcal. If cooking with water alone produces a total of 150 g, that is about 117.3 kcal per 100 g. The yield is a worked example, not a compulsory ratio.
The 7.9 g of fibre per 100 g boiled lentils is already included in USDA total carbohydrate. Do not add it again. For your own soup, use the recipe analyzer with the actual cooked yield.
Common questions
How many calories are in 150 g of boiled lentils?
For the selected plain boiled record: 174 kcal, about 13.53 g protein, 0.57 g fat and 30.2 g total carbohydrate.
Why do dry and boiled lentils have different macros?
Water increases the cooked weight. Comparing 100 g dry with 100 g boiled means comparing different amounts of the original lentils.
Can these calories be used for red lentils?
Only as a general reference, not an exact analysis of a red variety. Prefer the package label for your lentils and calculate the cooked yield.
How should oil be counted in lentils?
Add the amount of oil actually used as a separate ingredient. Then divide the whole dish calories by the finished yield or number of servings.
Data source and accuracy
Images are AI-generated illustrations of the food, not photographs of a particular brand.
Source: USDA FoodData Central, SR Legacy, April 2018 release. Values checked against the source dataset on 5 September 2026. These are reference records, not an analysis of your serving.
Serving calculation: value per 100 g × serving weight / 100. Calories come from the stated source, not from rounded macros. USDA total carbohydrate includes fibre. Do not add fibre again.
For packaged foods, prefer the label. Calculate cooked dishes from their ingredients and actual yield. This reference does not prescribe medical diets.
Original sources
- USDA FDC 172421: Lentils, mature seeds, cooked, boiled, without salt
- USDA FDC 172420: Lentils, raw