How much protein is in dry lentils?

One cup of dry lentils (192 g) has 47 g of protein (676 kcal); 100 g has 24.6 g.

Feast Factsper 100 g dry

PER 100 GProtein

24.6g

Calories352

Carbohydrate63.4g

Fiber10.7g

Sugars2g

Fat1.1g

Saturated0.2g

Sodium6 mg

7.0 g protein per 100 kcal · USDA FoodData Central

Protein verdictGood protein source

7.0 g of protein per 100 kcal (28% of its calories): 5–10 g is good on our scale.

25 g of protein from dry lentils alone takes 102 g (about ½ cup) and 358 kcal.

#1 of 11 in Grains & rice for protein per 100 g, #1 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in dry lentils per portion, dry weight
Portion (dry)	Protein	kcal	Carbs	Fat
100 g	24.6 g	352	63.4 g	1.1 g
1 oz (28 g)	7 g	100	18 g	0.3 g
1 cup (192 g)	47 g	676	122 g	2.1 g
1 tbsp (12 g)	3 g	42	7.6 g	0.1 g

One cup of dry lentils (192 g) is 39% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Weights are dry. Cooking adds water, so cooked pasta and grains have less protein per 100 g, but a portion keeps the protein it started with.

Cooked: cooked lentils has 9 g of protein per 100 g, so 100 g dry cooks up to about 273 g (an estimate that assumes cooking keeps all the protein).

Most of its calories come from carbohydrate: about 72%.

One cup of dry lentils (192 g) also has 21 g of fiber.

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than all 4.

dry lentils compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Dry lentils	24.6 g	352	7.0 g
Dry red lentils	23.9 g	358	6.7 g
Dry brown rice	7.5 g	367	2.0 g
Dry white rice	7.1 g	365	1.9 g
Dry sushi rice	6.5 g	358	1.8 g

All 200 foods →

Recipes with dry lentils

1 recipe in the Feast Mode library uses dry lentils, macros computed the same way.

In the one library recipe that uses it, Lentil, Feta and Roasted Vegetable Salad, a serving has 60 g of dry lentils, which brings 15 g of protein: 41% of the dish’s protein.

36G
PROTEIN

Lentil, Feta and Roasted Vegetable Salad

45 min · 504 kcal

Questions

How much protein is in a cup of dry lentils?

One cup of dry lentils (192 g) has 47 g of protein and 676 kcal, with 122 g of carbohydrate and 2.1 g of fat.

How much protein is in 100 g of dry lentils?

100 g of dry lentils has 24.6 g of protein, 352 kcal, 63.4 g of carbohydrate and 1.1 g of fat (USDA FoodData Central 172420).

Are dry lentils a good source of protein?

Good protein source: 7.0 g of protein per 100 kcal (28% of its calories): 5–10 g is good on our scale. Getting 25 g of protein from dry lentils alone takes 102 g (about ½ cup) and 358 kcal.

Which has more protein, dry lentils or cooked lentils?

Dry lentils, with 24.6 g of protein per 100 g against 9 g for cooked lentils. Per 100 kcal: dry lentils 7.0 g, cooked lentils 7.9 g. One is weighed dry and the other cooked, which changes the protein per 100 g, not the protein in a portion.

Source: USDA FoodData Central, SR Legacy 172420: “Lentils, raw”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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