Lentils nutrition facts

Lentils (1 cup, 198 g) has 230 calories, 17.9 g protein, 15.6 g fiber, 0.8 g fat. It is an excellent source of folate (90% DV), fiber (56% DV), copper (55% DV) and a good source of magnesium and potassium.

Folate 90% DV Fiber 56% DV Copper 55% DV Manganese 43% DV Iron 37% DV

#2 of 37 legumes for folate #4 of 40 legumes for iron #4 of 37 legumes for phosphorus #8 of 38 legumes for fiber #9 of 40 legumes for potassium #8 of 37 legumes for copper

Nutrition Facts

Serving size1 cup (198 g)

Calories230

Total Fat 0.8g1%

Saturated Fat 0.1g0.5%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 4mg0.2%

Total Carbohydrate 39.9g14%

Dietary Fiber 15.6g56%

Total Sugars 3.6g

Protein 17.9g36%

Vitamin D 0µg0%

Calcium 38mg2.9%

Iron 6.6mg37%

Potassium 731mg16%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 30%
■ Fat 3%
■ Carbohydrate 67%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

0.1

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 25 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in lentils

Nutrient	Per 1 cup	% Daily Value
Macronutrients
Calories	230 kcal	11%
Protein	17.9 g	36%
Total fat	0.8 g	1%
Carbohydrate	39.9 g	14%
Fiber	15.6 g	56%
Sugars	3.6 g	no DV
Fats
Saturated fat	0.1 g	0.5%
Trans fat	0 g	no DV
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.3 g	no DV
Omega-3 (ALA+EPA+DHA)	0.07 g	no DV
Omega-6 (linoleic)	0.27 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	3 mg	3.3%
Thiamin (B1)	0.33 mg	28%
Riboflavin (B2)	0.14 mg	11%
Niacin (B3)	2.1 mg	13%
Pantothenic acid (B5)	1.26 mg	25%
Vitamin B6	0.35 mg	21%
Folate (DFE)	358 µg	90%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.22 mg	1.5%
Vitamin D	0 µg	0%
Vitamin K	3.4 µg	2.8%
Choline	65 mg	12%
Minerals
Sodium	4 mg	0.2%
Calcium	38 mg	2.9%
Iron	6.6 mg	37%
Magnesium	71 mg	17%
Phosphorus	356 mg	29%
Potassium	731 mg	16%
Zinc	2.5 mg	23%
Copper	0.5 mg	55%
Manganese	0.98 mg	43%
Selenium	5.5 µg	10%
Carotenoids
Beta-carotene	10 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	138 g	no DV
Amino acids
Tryptophan	0.16 g	no DV
Threonine	0.64 g	no DV
Isoleucine	0.772 g	no DV
Leucine	1.295 g	no DV
Lysine	1.247 g	no DV
Methionine	0.152 g	no DV
Phenylalanine	0.881 g	no DV
Valine	0.887 g	no DV
Histidine	0.503 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	116 kcal	5.8%
Protein	9 g	18%
Total fat	0.4 g	0.5%
Carbohydrate	20.1 g	7.3%
Fiber	7.9 g	28%
Sugars	1.8 g	no DV
Fats
Saturated fat	0.1 g	0.3%
Trans fat	0 g	no DV
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.04 g	no DV
Omega-6 (linoleic)	0.14 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	1.5 mg	1.7%
Thiamin (B1)	0.17 mg	14%
Riboflavin (B2)	0.07 mg	5.6%
Niacin (B3)	1.1 mg	6.6%
Pantothenic acid (B5)	0.64 mg	13%
Vitamin B6	0.18 mg	10%
Folate (DFE)	181 µg	45%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.11 mg	0.7%
Vitamin D	0 µg	0%
Vitamin K	1.7 µg	1.4%
Choline	33 mg	5.9%
Minerals
Sodium	2 mg	0.1%
Calcium	19 mg	1.5%
Iron	3.3 mg	18%
Magnesium	36 mg	8.6%
Phosphorus	180 mg	14%
Potassium	369 mg	7.9%
Zinc	1.3 mg	12%
Copper	0.25 mg	28%
Manganese	0.49 mg	21%
Selenium	2.8 µg	5.1%
Carotenoids
Beta-carotene	5 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	70 g	no DV
Amino acids
Tryptophan	0.081 g	no DV
Threonine	0.323 g	no DV
Isoleucine	0.39 g	no DV
Leucine	0.654 g	no DV
Lysine	0.63 g	no DV
Methionine	0.077 g	no DV
Phenylalanine	0.445 g	no DV
Valine	0.448 g	no DV
Histidine	0.254 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	33 kcal	1.6%
Protein	2.6 g	5.1%
Total fat	0.1 g	0.1%
Carbohydrate	5.7 g	2.1%
Fiber	2.2 g	8%
Sugars	0.5 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0.04 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.4 mg	0.5%
Thiamin (B1)	0.05 mg	4%
Riboflavin (B2)	0.02 mg	1.6%
Niacin (B3)	0.3 mg	1.9%
Pantothenic acid (B5)	0.18 mg	3.6%
Vitamin B6	0.05 mg	3%
Folate (DFE)	51 µg	13%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.03 mg	0.2%
Vitamin D	0 µg	0%
Vitamin K	0.5 µg	0.4%
Choline	9 mg	1.7%
Minerals
Sodium	1 mg	0%
Calcium	5 mg	0.4%
Iron	0.9 mg	5.2%
Magnesium	10 mg	2.4%
Phosphorus	51 mg	4.1%
Potassium	105 mg	2.2%
Zinc	0.4 mg	3.3%
Copper	0.07 mg	7.9%
Manganese	0.14 mg	6.1%
Selenium	0.8 µg	1.4%
Carotenoids
Beta-carotene	1 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	20 g	no DV
Amino acids
Tryptophan	0.023 g	no DV
Threonine	0.092 g	no DV
Isoleucine	0.111 g	no DV
Leucine	0.185 g	no DV
Lysine	0.179 g	no DV
Methionine	0.022 g	no DV
Phenylalanine	0.126 g	no DV
Valine	0.127 g	no DV
Histidine	0.072 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #172421 ("Lentils, mature seeds, cooked, boiled, without salt").

Nutrients in lentils, in detail

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Frequently asked questions

How many calories are in lentils?

Lentils has 230 calories per 1 cup (198 g), or 116 calories per 100 g, according to USDA FoodData Central.

How much protein is in lentils?

17.9 g of protein per 1 cup, which is 36% of the 50 g Daily Value.

What is lentils rich in?

Per serving, lentils is richest in Folate (DFE) at 90% of the Daily Value, Fiber (56%), Copper (55%), Manganese (43%).

Is lentils healthy?

By nutrient density, lentils scores 70 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More legumes

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.