Lentils Nutrition Facts
A 100 g serving of lentils contains 352 kcal, 24g protein (lime), 1.0g fat (pink) and 64g carbohydrate (blue). It's a good source of fiber and low in sugar. Its standout micronutrients are iron (6 mg), zinc (3.3 mg), potassium (677 mg), magnesium (47 mg).
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
How Cooking Changes The Numbers
Per 100 g, from each preparation's own USDA data.
| Preparation | Kcal | Protein | Fat | Carbs | Note |
|---|---|---|---|---|---|
| Raw | 352 | 24 g | 1.0 g | 64 g | Reference entry |
| With salt | 114 | 9 g | 0.4 g | 20 g | Mature seeds, cooked, boiled, with salt |
| Without salt | 116 | 9 g | 0.4 g | 20 g | Mature seeds, cooked, boiled, without salt |
Understanding Lentils Nutrition
Lentils is a staple that provides complex carbohydrates, fiber and plant protein. At 352 kcal per 100 g serving, it provides 24g of protein, 64g of carbohydrate and 1.0g of fat. Lentils is particularly rich in iron, delivering 6mg — 36% of the daily value — in a single serving. It's a good source of fiber and low in sugar.
For athletes and anyone tracking macros, lentils is a straightforward source of carbohydrate energy, useful around training for topping up glycogen. Its fiber and micronutrient content makes it a useful addition to a balanced macro split without pulling calories too high.
Frequently Asked Questions
How many calories are in a 100 g serving of lentils?
A 100 g serving of lentils has 352 kcal, 24g protein, 1.0g fat and 64g carbohydrate.
How much protein is in lentils?
24g per 100 g serving.
Is lentils high in carbs?
Lentils has 64g of carbohydrate per 100 g serving, about 23% of a 275g daily carb reference.
Which nutrients is lentils richest in?
Lentils is richest in iron (6 mg), zinc (3.3 mg), potassium (677 mg), magnesium (47 mg).
Is lentils good for tracking macros?
For athletes and anyone tracking macros, lentils is a straightforward source of carbohydrate energy, useful around training for topping up glycogen.
Does cooking lentils change its nutrients?
Cooked lentils runs about 68% lower in calories per equivalent serving compared to the raw reference — see the cooking table above for specific preparations.
Log the lentils in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Lentils, raw (FDC ID 172420), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.