Cooked Lentils has 116 kcal per 100g, with 9 g protein, 20 g carbohydrates and 0.4 g fat.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
Cooked Lentils is a high-protein food: 30% of its calories come from protein. Most of its calories (67%) come from carbohydrates.
Calculated with 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so the total can differ slightly from the listed calories.
Boiled lentils, whether brown, green or red masoor, are among the more protein-rich plant foods, with about 9 g of protein per 100 g and almost no fat. Most of their calories come from carbohydrate, including plenty of fiber. Unlike dried beans they need no soaking and cook in about 20–30 minutes, making them easy to add to soups, salads and dal.
Typical portion: A cup of cooked lentils weighs about 200 g, which works out to roughly 230 kcal and 18 g of protein.
Also known as: lentils, boiled lentils, masoor, masoor dal, brown lentils
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, 200 g | 232 kcal | 18 g | 40 g | 0.8 g |
| 50 g | 58 kcal | 4.5 g | 10 g | 0.2 g |
| 100 g | 116 kcal | 9 g | 20 g | 0.4 g |
| 150 g | 174 kcal | 13.5 g | 30 g | 0.6 g |
| 200 g | 232 kcal | 18 g | 40 g | 0.8 g |
| 250 g | 290 kcal | 22.5 g | 50 g | 1 g |
One serving (100g) is 6% of a 2,000 kcal day and 8% of a 1,500 kcal day. It also gives 9 g of protein, which is 9% of a 100 g daily protein target.
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cooked Lentils | 100g | 116 kcal | 9 g |
| Cooked Brown Rice | 100g | 112 kcal | 2.6 g |
| Cooked Quinoa | 100g | 120 kcal | 4.4 g |
| Dal | 100g | 110 kcal | 7 g |
| Cooked White Rice | 100g | 130 kcal | 2.7 g |
| Baked Potato | 100g | 93 kcal | 2.5 g |
| Baked Sweet Potato | 100g | 90 kcal | 2 g |
Cooked Lentils has 116 kcal per 100g. That serving also has 9 g protein, 20 g carbohydrates and 0.4 g fat.
Cooked Lentils has 9 g of protein per 100g, so 30% of its calories come from protein.
No single food makes you gain or lose weight. Your total calories over the day and week do. Cooked Lentils can fit a weight-loss diet when the portion fits your daily calorie target. At 116 kcal per 100 g it has a low calorie density, so a filling portion costs few calories.
It depends on your age, sex, height, weight and activity level. Most adults need somewhere between 1,600 and 3,000 kcal a day. Use the free calorie calculator to get your personal number.
Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.