Calorie Chart / Vegetables / Lentils
How Many Calories Are in Lentils?
Calculation of the nutritional value & Recommended Dietary Intake of lentils
For g and a calorie requirement of kcal
| Calories 206 kcal | Proteins 15 g | Lipids 1 g | Carbohydrates 34 g |
| 10% | 20% | 1% | 12% |
Health benefits of lentils
Lentils - 100g
Calories 103 kcal
Proteins 7.6 g
Lipids 0.5 g
Carbohydrates 17 g
With only 103 kcal per 100 g, lentils belong to the moderate-calorie group: they provide useful energy without the calorie load of many cereals or processed foods. Talking about calories early helps anyone typing "lentils calories" understand why this legume is so often recommended in weight-management plans.
Lentils supply a remarkable package of complex carbohydrates, 7.6 g of protein, and almost no fat, so the calories you do get come mainly from slow-release starch. They are rich in iron, magnesium, potassium, and zinc, and provide B-vitamins such as folate (B9) and thiamine (B1). Thanks to a generous fibre content, these moderate calories are released gradually, helping to stabilise blood sugar and to prolong satiety, two key arguments for anyone monitoring daily calories.
Scientific reviews also highlight the supposed cardioprotective effect of lentils, linked to their soluble fibre and polyphenols. Historically, lentils were one of the first crops domesticated in the Fertile Crescent more than 9,000 years ago; Roman soldiers valued their balanced calories and shelf-stable nature on long campaigns. In short, lentils deliver nutrients, tradition, and controlled calories in a single spoonful.
Tips for incorporating lentils into a balanced diet
To keep calories in check while maximising flavour, prepare a warm lentil salad with diced tomato, fresh spinach leaves, and a crumble of feta. The vegetables add volume without many calories, while the cheese raises protein and taste; the result is a complete plate under 400 calories.
Looking for comfort food? A classic "salted pork with lentils" can be lightened: replace fatty cuts with lean pork tenderloin, skim off visible fat, and measure portions to control calories. The slow simmer lets lentils absorb aromas, so you do not need calorie-rich sauces.
For athletes who need extra protein without exploding calories, combine lentils with grilled chicken breast and roasted carrot. This trio delivers complete amino acids, antioxidants, and steady calories suitable for post-workout recovery.
Fans of world cuisine can cook an Indian dal: sauté onions and spices, add red lentils, coconut milk, and rice on the side. Use light coconut milk to shave off calories; one bowl keeps you satisfied for hours, showing again how the calories in lentils work for, not against, a balanced diet.
Frequently Asked Questions
- How many calories are in lentils?
- There are 103 kcal per 100 g of cooked lentils.
- Are lentils lower in calories than rice?
- Yes, 100 g of cooked rice provides around 130 kcal, whereas the same weight of lentils supplies 103 kcal, so lentils save approximately 27 calories per serving.
- Do sprouted lentils contain fewer calories?
- Sprouting slightly reduces carbohydrate content and therefore calories, but the difference is modest—expect 5–10 calories less per 100 g compared with cooked unsprouted lentils.
- How can I reduce calories in a lentil soup?
- Use vegetable broth instead of cream, add plenty of low-calorie vegetables like zucchini or leek, and limit added oils. You can cut 50–80 calories per bowl with these tweaks.
- Do canned lentils have the same calories as home-cooked lentils?
- Most canned lentils are packed in brine and offer roughly the same 100–110 kcal per 100 g. Rinse them to remove excess sodium without changing calories.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
