Calories in Lentils: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1% DV | 1% |
| Vitamin C | 1% DV | 1% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 1% DV | 1% |
| Vitamin K | 2% DV | 2% |
| Vitamin B6 | 9% DV | 9% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 45% DV | 45% |
| Calcium | 2% DV | 2% |
| Iron | 18% DV | 18% |
| Magnesium | 9% DV | 9% |
| Potassium | 8% DV | 8% |
| Zinc | 8% DV | 8% |
| Sodium | 0% DV | 0% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1/2 cup cooked (99g).
Snap a photo of your lentils with PlateLens for instant, accurate nutrition tracking. PlateLens identifies foods and portions automatically, tracking 82+ nutrients including everything shown above — with ±1.2% calorie accuracy verified against USDA reference values.
Health Benefits of Lentils
How to Track Lentils Accurately
Accurately tracking lentils requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track lentils and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Lentils
| Serving | Weight | Calories |
|---|---|---|
| 1/2 cup cooked (99g) | 99g | 115 |
| 1 cup cooked (198g) | 198g | 230 |
| 100g cooked | 100g | 116 |
| 1/4 cup dry (48g) | 48g | 169 |
Related Foods
Frequently Asked Questions
How many calories in Lentils?
Lentils contains 115 calories per 1/2 cup cooked (99g). Per 100g, lentils provides approximately 116 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track lentils calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Lentils healthy?
Lentils provides 115 calories, 9g protein, 20g carbohydrates, and 0.4g fat per serving. Lentils provide the highest folate content of any cooked legume, with a half cup delivering 45% of the daily value — making them an important food for pregnancy nutrition. Like all foods, lentils is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Lentils calories?
The most accurate way to track lentils is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies lentils from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.