How much protein is in dry red lentils?

One cup of dry red lentils (192 g) has 46 g of protein (688 kcal); 100 g has 23.9 g.

Feast Factsper 100 g dry

PER 100 GProtein

23.9g

Calories358

Carbohydrate63.1g

Fiber10.8g

Sugars0g

Fat2.2g

Saturated0.4g

Sodium7 mg

6.7 g protein per 100 kcal · USDA FoodData Central

Protein verdictGood protein source

6.7 g of protein per 100 kcal (27% of its calories): 5–10 g is good on our scale.

25 g of protein from dry red lentils alone takes 105 g (about ½ cup) and 374 kcal.

#2 of 11 in Grains & rice for protein per 100 g, #2 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in dry red lentils per portion, dry weight
Portion (dry)	Protein	kcal	Carbs	Fat
100 g	23.9 g	358	63.1 g	2.2 g
1 oz (28 g)	6.8 g	101	18 g	0.6 g
1 cup (192 g)	46 g	688	121 g	4.2 g
1 tbsp (12 g)	2.9 g	43	7.6 g	0.3 g

One cup of dry red lentils (192 g) is 38% 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.

Most of its calories come from carbohydrate: about 71%.

One cup of dry red 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 dry brown rice, dry white rice and dry sushi rice and less than dry lentils.

dry red 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

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Recipes with dry red lentils

No library recipe uses dry red lentils yet. High-Protein Lunch & Meal Prep Recipes →

Questions

How much protein is in a cup of dry red lentils?

One cup of dry red lentils (192 g) has 46 g of protein and 688 kcal, with 121 g of carbohydrate and 4.2 g of fat.

How much protein is in 100 g of dry red lentils?

100 g of dry red lentils has 23.9 g of protein, 358 kcal, 63.1 g of carbohydrate and 2.2 g of fat (USDA FoodData Central 174284).

Are dry red lentils a good source of protein?

Good protein source: 6.7 g of protein per 100 kcal (27% of its calories): 5–10 g is good on our scale. Getting 25 g of protein from dry red lentils alone takes 105 g (about ½ cup) and 374 kcal.

Which has more protein, dry red lentils or dry sushi rice?

Dry red lentils, with 23.9 g of protein per 100 g against 6.5 g for dry sushi rice. Per 100 kcal: dry red lentils 6.7 g, dry sushi rice 1.8 g.

Source: USDA FoodData Central, SR Legacy 174284: “Lentils, pink or red, 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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