Legume
Lentils (raw) Nutrition Facts
USDA description: Lentils, raw
Per 100 g, Lentils (raw) provides 352 calories. A typical portion, 1 cup (192 g), has 676 calories, 47 g protein, 122 g carbs and 2 g fat.
- calories
- 352
- protein
- 25 g
- carbs
- 63 g
- fat
- 1.1 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 35218% | 25 g49% | 63 g23% | 1.1 g1% | 11 g38% | 2 g |
| 1 cup192 g | 67634% | 47 g95% | 122 g44% | 2 g3% | 21 g73% | 3.9 g |
| 1 tablespoon12 g | 422% | 3 g6% | 7.6 g3% | 0.1 g<1% | 1.3 g5% | 0.2 g |
Calories in kcal. n/r = not reported for this food.
How Lentils ranks among legumes
Rank 1 = the most of that nutrient among the legumes on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 25 g#5 of 17 legumes | 14 g#6 of 17 legumes |
| Fiber | 11 g#2 of 17 legumes | 6.1 g#3 of 17 legumes |
| Potassium | 677 mg#6 of 17 legumes | 385 mg#5 of 17 legumes |
| Calcium | 35 mg#14 of 17 legumes | 20 mg#13 of 17 legumes |
| Iron | 6.5 mg#1 of 17 legumes | 3.7 mg#4 of 17 legumes |
| Magnesium | 47 mg#11 of 17 legumes | 27 mg#17 of 17 legumes |
| Vitamin C | 4.5 mg#1 of 16 legumes | 2.6 mg#3 of 16 legumes |
| Vitamin A | 2 µg#1 of 14 legumes | 1.1 µg#2 of 14 legumes |
Macronutrient Breakdown
Compared with the median of legumes
Per 100 g; median of the 16 legumes with a value.
- Calories
- Lentils: 352 kcalmedian: 307 kcal
- Protein
- Lentils: 25 gmedian: 20 g
- Carbs
- Lentils: 63 gmedian: 16 g
- Fat
- Lentils: 1.1 gmedian: 14 g
- Fiber
- Lentils: 11 gmedian: 5.1 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 cup (192 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 0.2 g | 1% | 0.3 g | 1% |
| Trans fat | 0 g | no DV | 0 g | no DV |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 6 mg | <1% | 12 mg | 1% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 35 mg | 3% | 67 mg | 5% |
| Iron | 6.5 mg | 36% | 12 mg | 69% |
| Potassium | 677 mg | 14% | 1,300 mg | 28% |
| Vitamin A (RAE) | 2 µg | <1% | 3.8 µg | <1% |
| Vitamin C | 4.5 mg | 5% | 8.6 mg | 10% |
| Vitamin E | 0.49 mg | 3% | 0.94 mg | 6% |
| Vitamin K | 5 µg | 4% | 9.6 µg | 8% |
| Thiamin (B1) | 0.87 mg | 73% | 1.7 mg | 140% |
| Riboflavin (B2) | 0.21 mg | 16% | 0.41 mg | 31% |
| Niacin (B3) | 2.6 mg | 16% | 5 mg | 31% |
| Vitamin B6 | 0.54 mg | 32% | 1 mg | 61% |
| Folate (approx.) | 479 µg | 120% | 920 µg | 230% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 281 mg | 22% | 540 mg | 43% |
| Magnesium | 47 mg | 11% | 90 mg | 21% |
| Zinc | 3.3 mg | 30% | 6.3 mg | 57% |
| Selenium | 0.1 µg | <1% | 0.19 µg | <1% |
| Copper | 0.75 mg | 84% | 1.4 mg | 161% |
| Manganese | 1.4 mg | 61% | 2.7 mg | 116% |
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 172420 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.