Legumes

Lentils

A budget-friendly powerhouse of plant protein and fibre. Here is the full nutrition of lentils and every way the site can help you use them.

High proteinLow calorieLow fatHigh fibrePlant-based

9gprotein per 100g

116calories

198gserving size

Nutrition facts

Nutrient	Per 100g	Per 198g serving
Calories	116	229.7
Protein	9 g	17.8 g
Carbs	20 g	39.6 g
Fat	0.4 g	0.8 g
Fibre	8 g	15.8 g
Sugar	1.8 g	3.6 g
Calcium	19 mg	37.6 mg
Potassium	369 mg	730.6 mg
Iron	3.3 mg	6.5 mg
Omega-3	0.11 g	0.2 g
Vitamin C	1.5 mg	3 mg
Zinc	1.3 mg	2.6 mg

Per 100 g. Values are approximate and vary by source.

Why lentils is good for you

Lentils are one of the best plant foods for protein and fibre together, with around 9g of each per cooked cup. That combination makes them exceptionally filling and a favourite for anyone eating less meat or managing their weight. They are also very high in folate and iron.

Because they are cheap, shelf-stable and cook quickly with no soaking, lentils are one of the easiest ways to build hearty, nourishing meals. They suit soups, curries, salads and stews equally well.

For more, explore our related guide.

How to eat it

Cooking ideas

Simmered into soups
As a curry base
Tossed into salads
In hearty stews

In meals

With rice for a complete protein
In a dhal
As a meat-free bolognese
With roasted vegetables

Recipes & ideas with lentils

Ways to put it to use across the site, from full recipes to guides and side-by-side comparisons.

Recipe Hearty Lentil & Vegetable Soup 250 cal · 15g protein

Guide More on lentils Related guidance and food lists on the site.

Compare Chickpeas vs Lentils See how the two stack up side by side.

Featured in 13 food lists

Lentils qualifies for these ranked guides on the site.

High-Protein Foods Low-Calorie Foods High-Fiber Foods High-Protein Vegetarian Foods Plant-Based Protein Foods (Vegan)Complex Carbs Foods High-Iron Foods High-Potassium Foods Low-Fat Foods High-Folate Foods Low-Sugar Foods Gut-Health Foods High-Protein High-Fiber Foods

Frequently asked questions

How much protein is in lentils?

Lentils has around 9 g of protein per 100 g, or roughly 17.8 g in a 198 g serving.

How many calories are in lentils?

Around 116 calories per 100 g, or about 229.7 in a 198 g serving.

Is lentils good for building muscle?

Yes. With around 9 g of protein per 100 g, lentils supplies the amino acids muscles need to repair and grow, making it a useful food for building or maintaining muscle.

Is lentils good for weight loss?

Yes. It is relatively high in protein and low in calories, a combination that helps control appetite and preserve muscle while losing weight.

Is lentils high in fibre?

Yes, with around 8 g of fibre per 100 g, lentils is a good source that supports digestion and fullness.