Lentils: calories and nutrition facts
Calories in lentils per 100 g and per typical portion, from the MacroLab food catalog.
352kcal per 100 g raw (uncooked)
Cooked: about 141 kcal per 100 g
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To burn these 352 calories:
- 82minWalking (5 km/h)
- 35minRunning (8 km/h)
- 42minCycling (16–19 km/h)
- 48minSwimming
Times use the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Calories per portion
Common portions from the MacroLab catalog, next to the 100 g reference. Portion weights are raw (uncooked); the approximate cooked weight is shown below each one.
| Portion | kcal |
|---|---|
| 100 g≈ 250 g cooked | 352 |
| 1 cup (190 g)≈ 475 g cooked | 669 |
Lentils: raw vs cooked
Cooking adds water: 100 g of raw lentils becomes about 250 g cooked. So 100 g cooked has fewer calories (141 kcal) than 100 g raw (352 kcal), while the total on the plate stays the same.
Weigh raw when you can. If you weigh after cooking, use the cooked column.
| Per 100 g | Raw | Cooked |
|---|---|---|
| Energy | 352 kcal | 141 kcal |
Can lentils make you gain weight?
At 141 kcal per 100 g cooked, this is a food with low energy density: about 71 g gives 100 kcal.
One cup (190 g raw) has 669 kcal; the portion size decides how it fits your daily target.
No single food makes you gain weight. What matters is your total calories over days and weeks compared with what you burn.
Frequently asked questions
- How many calories are in 100 g of lentils?
- 100 g raw has 352 kcal. That means about 28 g for every 100 kcal.
- How many calories are in one cup of lentils?
- One cup (190 g raw) has 669 kcal.
- How do the calories change after cooking lentils?
- 100 g raw has 352 kcal and turns into about 250 g cooked, so 100 g cooked has about 141 kcal. Cooking adds water; the total calories do not change.
Log lentils with a photo in MacroLab
Snap your plate and MacroLab estimates calories and macros, then keeps your daily targets up to date.
Data from the MacroLab food catalog, updated September 26, 2026. Values vary by variety and brand; check the label of the product you buy.