Cooked lentils are a legume staple eaten across South Asian, Middle Eastern and Mediterranean cuisines, appearing in soups, stews, salads and dishes like dal and mujaddara. Per 100 g, they provide 114 kcal, 9 g of protein, 0.4 g of fat, 20.1 g of carbohydrates and 4.3 g of dietary fibre, with only 1.8 g coming from sugars — making them a relatively high-protein, low-fat plant food. They are a notable source of folate at 181 mcg per 100 g, along with 369 mg of potassium and 180 mg of phosphorus. No glycemic index value is available for this entry. Cooked lentils are suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free and Mediterranean dietary patterns.
How many calories in cooked lentils?
Cooked lentils contain 114 kcal per 100 g. A typical serving of around 200 g — roughly a generous cup — comes to approximately 228 kcal.
How much folate is in cooked lentils?
Cooked lentils provide 181 mcg of folate per 100 g, making them one of the more folate-dense everyday foods available. A 200 g serving would contribute around 362 mcg toward daily needs.
Are cooked lentils suitable for a vegan diet?
Yes, cooked lentils are fully plant-based and appear on the vegan, vegetarian and dairy-free diet lists. With 9 g of protein per 100 g, they are also a practical protein source for those avoiding animal products.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 114 kcal |
| Protein | 9.0 g |
| Fat | 0.38 g |
| Carbs | 20.1 g |
| Sugars | 1.8 g |
| Fiber | 4.3 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.053 g |
| Monounsaturated | 0.064 g |
| Polyunsaturated | 0.17 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 19.0 mg |
| Iron | 3.3 mg |
| Magnesium | 36.0 mg |
| Phosphorus | 180 mg |
| Potassium | 369 mg |
| Sodium | 10.0 mg |
| Zinc | 1.3 mg |
| Copper | 0.25 mg |
| Manganese | 0.49 mg |
| Selenium | 2.8 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 1.5 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.11 mg |
| Vitamin K | 1.7 mcg |
| Thiamin (B1) | 0.17 mg |
| Riboflavin (B2) | 0.073 mg |
| Niacin (B3) | 1.1 mg |
| Pantothenic acid (B5) | 0.64 mg |
| Vitamin B6 | 0.18 mg |
| Folate (B9) | 181 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 32.7 mg |
Other cooking states of Lentils
Dried lentils (347 kcal).
