Lentils Nutrition Facts: Calories, Macros & Health Benefits

Summary: One cup cooked (200g) of lentils contains 232 calories, 18.0g protein, 40.2g carbs, and 0.8g fat. Lentils is a good source of potassium, iron, magnesium.

How Many Calories Are in Lentils?

One cup cooked (200g) of lentils contains 232 calories. Here’s the complete nutrition breakdown:

Is Lentils Good for You?

Yes, lentils are an excellent nutritional choice. One cup of cooked lentils provides 18g of protein (36% DV), 15.8g of fiber (56% DV), and 362mcg of folate (90% DV), making them ideal for plant-based diets, weight management, and heart health.

Key Health Benefits of Lentils

• High in plant-based protein: With 18g of protein per cooked cup, lentils are one of the best vegetarian and vegan protein sources, supporting muscle maintenance and satiety without animal products.

• Excellent source of fiber: Lentils deliver 15.8g of fiber per cup, which supports digestive health, feeds beneficial gut bacteria, and helps regulate blood sugar levels. This high fiber content contributes to their low glycemic index of 32.

• Rich in iron and folate: A single serving provides 6.7mg of iron (37% DV) and 362mcg of folate (90% DV), making lentils particularly valuable for vegetarians, vegans, and those of childbearing age who need adequate folate intake.

• Heart-healthy profile: Lentils are virtually fat-free (0.8g total fat) and cholesterol-free, while providing 738mg of potassium (16% DV), which supports healthy blood pressure and cardiovascular function.

• Anti-inflammatory compounds: Lentils contain polyphenols and other phytonutrients linked to reduced inflammation and may support weight loss efforts due to their high protein and fiber content relative to calorie density (232 kcal per cup).

Lentils vs Chickpeas

Lentils and chickpeas are both nutrient-dense legumes popular in plant-based diets, but they differ in several nutritional aspects. Lentils are slightly lower in calories and fat while delivering more fiber per serving, making them marginally better for weight loss. Chickpeas contain slightly more protein and are richer in certain minerals, while lentils provide higher folate levels. Both are excellent choices; preference often comes down to taste, recipe fit, and individual nutritional goals.

Frequently Asked Questions

How many calories are in lentils?

One cup of cooked lentils contains 232 calories, making them a calorie-efficient, nutrient-dense food that’s ideal for weight management diets.

Are lentils good for weight loss?

Yes, lentils support weight loss due to their high protein (18g) and fiber (15.8g) content, which promote satiety and reduce overall calorie intake while keeping you full longer.

Do lentils cause bloating?

Lentils contain oligosaccharides that can cause bloating in some people; however, this effect is often reduced by rinsing them thoroughly, cooking them well, and gradually increasing your intake to allow your digestive system to adapt.

Are lentils gluten-free?

Yes, lentils are naturally gluten-free and safe for people with celiac disease or gluten sensitivity, making them a reliable protein source for gluten-free diets.

Can vegans eat lentils?

Yes, lentils are completely vegan-friendly and one of the best plant-based protein sources available, providing 18g of protein per cup along with essential amino acids and micronutrients like folate and iron.

How to Track Lentils Nutrition with Gram

The Gram app makes it easy to log lentils and monitor your nutritional intake with precision. Using AI-powered food recognition, you can photograph your lentil dish and instantly access detailed nutrient breakdowns—from protein and fiber to micronutrients like folate and iron. This helps you stay accountable to your health goals, whether you’re managing weight, optimizing plant-based nutrition, or tracking specific vitamins and minerals.

Nutrition data sourced from USDA FoodData Central. Track lentils and thousands of other foods with the Gram app.