Calories in Lentils
114 calories per 100g (100g)
Lentils (mature seeds, cooked, boiled, with salt) contain 114 calories per 100g, making them a nutrient-dense, relatively low-calorie food. A typical ½-cup serving (about 99g) comes in at roughly 113 calories, packed with plant-based protein and fiber. They're an excellent staple for anyone looking to stay full without consuming a lot of calories.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 tbsp (approx.) | 12g | 14 |
| ¼ cup | 50g | 57 |
| ½ cup | 99g | 113 |
| 100g (USDA serving) | 100g | 114 |
| ¾ cup | 148g | 169 |
| 1 cup | 198g | 226 |
| 1.5 cups | 297g | 339 |
Protein
9.02g
32% of calories
Carbs
19.5g
68% of calories
Fat
0.38g
3% of calories
How does this compare?
Compared to other cooked legumes, lentils are on the lighter end of the calorie spectrum — cooked chickpeas carry about 164 calories per 100g and cooked black beans around 132 calories per 100g. Lentils also deliver a strong protein-to-calorie ratio relative to many others in the legumes category, offering over 9g of protein per 100g.
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- 1.
Bulk up meals with lentils instead of higher-calorie grains like white rice — swapping half a cup of cooked rice (~130 cal) for lentils (~113 cal) also adds significantly more fiber and protein.
- 2.
Use lentils as a meat extender in dishes like tacos, bolognese, or meatballs to reduce overall calorie density while keeping meals satisfying.
- 3.
Because lentils are high in fiber (7.9g per 100g), a modest 1-cup serving can keep hunger at bay for hours — helping reduce total daily calorie intake naturally.
- 4.
Watch added-calorie toppings like olive oil, butter, or cream-based sauces; lentils themselves are very low in fat (0.38g per 100g), so heavy additions can quickly change the calorie picture.
- 5.
Measure portions by weight rather than volume when tracking calories — lentils can compact or fluff depending on how they're cooked, making cup measurements less consistent than a kitchen scale.
Common Questions About Calories in Lentils
How many calories are in a cup of cooked lentils?
One cup of cooked lentils (approximately 198g) contains about 226 calories, based on the USDA rate of 114 calories per 100g.
Are lentils good for weight loss?
Lentils are a strong choice for weight management — they're relatively low in calories (114 cal/100g), high in fiber (7.9g/100g), and high in protein (9.02g/100g), all of which support feelings of fullness. However, no single food causes weight loss on its own; overall dietary pattern matters most.
How many calories are in a half cup of cooked lentils?
A half-cup serving of cooked lentils (about 99g) contains approximately 113 calories.
Does boiling lentils with salt change the calorie count?
Adding salt during boiling does not meaningfully affect the calorie content of lentils. Salt contributes sodium but zero calories, so the calorie count remains the same as unsalted cooked lentils.