100g Lentils Calories — 116 kcal | Nutrition Calculator

100g of Lentils, cooked contains 116 kcal of calories. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

100g Lentils Calories Calculator

100g of Lentils, cooked contains 116 kcal of calories. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central.

Result

100g Lentils Calories

116 kcal calories

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Calories target to food amount

100 g (3.53 oz, 0.42 cups)

Reverse math uses 116 kcal calories per 100 g from USDA FoodData Central reference.

Lentils Macros by Serving Size

Weight	Calories (kcal)	Protein	Carbohydrates	Fat
10 g	11.6	0.9 g	2 g	0 g
25 g	29	2.3 g	5 g	0.1 g
50 g	58	4.5 g	10.1 g	0.2 g
100 g	116	9 g	20.1 g	0.4 g
150 g	174	13.5 g	30.2 g	0.6 g
200 g	232	18 g	40.2 g	0.8 g
250 g	290	22.5 g	50.3 g	1 g

Lentils Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
Small portion	75 g	87	6.8 g	15.1 g	0.3 g
Standard serving	100 g	116	9 g	20.1 g	0.4 g
Large serving	150 g	174	13.5 g	30.2 g	0.6 g

Lentils Calories Range Around 100g

Weight	Calories	Calories
50 g	58	58
60 g	70	70
70 g	81	81
80 g	93	93
90 g	104	104
100 g	116	116
110 g	128	128
120 g	139	139
130 g	151	151
140 g	162	162
150 g	174	174
160 g	186	186
170 g	197	197
180 g	209	209
190 g	220	220

Lentils Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	4.9 g	5.7	0.4 g	1 g	0 g
1 US tablespoon	14.8 g	17.2	1.3 g	3 g	0.1 g
1 US fluid ounce	29.6 g	34.3	2.7 g	5.9 g	0.1 g
1/4 US cup	59.1 g	68.6	5.3 g	11.9 g	0.2 g
1/3 US cup	78.9 g	91.5	7.1 g	15.9 g	0.3 g
1/2 US cup	118.3 g	137.2	10.6 g	23.8 g	0.5 g
1 US cup	236.6 g	274.5	21.3 g	47.6 g	0.9 g
1 US pint	473.2 g	548.9	42.6 g	95.1 g	1.9 g
1 US quart	946.4 g	1097.8	85.2 g	190.2 g	3.8 g
1 US gallon	3785.4 g	4391.1	340.7 g	760.9 g	15.1 g
100 mL	100 g	116	9 g	20.1 g	0.4 g
1 liter	1000 g	1160	90 g	201 g	4 g

Lentils Prep-State Logging Check

Prep State	Weight	Calories	Concentration
Raw	100 g	116 kcal	116 kcal/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Lentils Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	9 g	7.76 g/100 kcal	18%
Carbs	20.1 g	17.33 g/100 kcal	7.3%
Fat	0.4 g	0.34 g/100 kcal	0.5%

Lentils Dietary Profile

Lentils is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Lentils Benefit Signals

Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.

Lentils Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	9 g	50 g	18%	Starter contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Calories Substitutes for Lentils

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Lentils	33 g	Vegetable	-0.9 g	+0 kcal	+0 mg
Chickpeas	71 g	Vegetable	-2.7 g	+0 kcal	+0 mg
Black beans	88 g	Vegetable	-1.8 g	+0 kcal	+352 mg
Potato	147 g	Vegetable	-5.9 g	+0 kcal	+0 mg
Sweet potato	135 g	Vegetable	-6.8 g	+0 kcal	+0 mg
Onion	290 g	Vegetable	-5.8 g	+0 kcal	+0 mg

Lentils Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium

Real-World Lentils Serving Sizes

Small weighed portion (~50g): 58 kcal calories. Use when testing a small serving or recipe ingredient amount.
Standard nutrition reference (~100g): 116 kcal calories. Matches the USDA per-100g source basis used on this page.
Large weighed portion (~150g): 174 kcal calories. Useful for meal-prep portions and larger servings.

Common Lentils Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Lentils, cooked.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For calories tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Lentils Calories — Frequently Asked Questions

How much calories is in 100g of Lentils? 100g of Lentils contains 116 kcal of calories (USDA FoodData Central).

How much calories is in 1 cup of Lentils? One US cup of lentils weighs approximately 237g (density: 1000 kg/m³). That serving contains 274.9 kcal of calories — computed as 237g ÷ 100 × 116.

How many grams of Lentils do I need to eat to get 500 kcal of calories? To reach 500 kcal of calories from Lentils, you need approximately 431g — calculated as (500 ÷ 116) × 100 = 431g.

Is Lentils high in calories? Lentils is low in calories at 116 kcal per 100g. If you're targeting this nutrient, Lentils alone is unlikely to be sufficient.

How efficient is Lentils as a source of calories per calorie? Lentils provides 100 kcal of calories per 100 kcal, making it excellent as a calories-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.

What formula does this Lentils calories calculator use? The calculator uses calories = weight in grams / 100 x 116 kcal. For example, 100g of Lentils gives 116 kcal of calories. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.

Is Lentils a good food for weight gain or calorie surplus goals? For weight gain or calorie surplus goals, Lentils is a modest contributor — with 116 kcal of calories per 100g. For best results, combine Lentils with other foods to hit your daily macro targets.

How reliable is the source data for Lentils? Lentils uses USDA FoodData Central reference as the nutrition source. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.

Should I measure Lentils raw or cooked? Lentils should be logged in the same prep state as the source record. If you weighed it cooked, avoid comparing it directly with a raw entry unless a cooked yield factor is available.

Are there any cautions for Lentils? Lentils has no major allergen flag in this source record. For allergies, kidney disease, pregnancy, diabetes, or prescribed diets, use the condition-aware notes as educational context and confirm with a clinician.

How to Calculate Lentils Calories

Weigh raw. Place your lentils on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows calories content for your exact portion.
Compare servings. Use the serving range table below to quickly compare calories across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Compare Lentils Calories to Similar Foods

More Lentils Nutrition Pages

Why Volume ≠ Weight: Lentils Density Explained

Lentils is dense (~1000 kg/m³ ≈ water). A 1-cup measure holds approximately 237 g.

Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Lentils.

Lentils Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: calories = (weight_g / 100) × caloriesPer100g.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

100g Lentils Calories — 116 kcal | Nutrition Calculator

100g of Lentils, cooked contains 116 kcal of calories. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount

Target

calories

120kcal

Safety: sodium pendingPortion: 3.53 ozFood fit: 61/100

Best benefits

Macro reference: Useful as a source-backed nutrition conversion reference while richer benefit notes are expanded.

Smart substitutes

Equivalent portions from local nutrition data.

Turkey breast, roasted

86 g | 0.35 cups

+16.7g protein | +0 kcal | +0mg sodium

adds 16.7g protein

Tuna, canned in water

129 g | 0.54 cups

+16g protein | +0 kcal | +0mg sodium

adds 16g protein

Chicken, Breast, Boneless, Skinless, Raw

109 g | 0.46 cups

+15.6g protein | +0 kcal | +72mg sodium

adds 15.6g protein

Day coverage starter

What this serving contributes if logged today.

Current serving

Protein

18%

9 g

Sodium

0 mg

Fiber

0 g

Potassium

0 mg

Calcium

0 mg

Condition-aware guardrails

Top flags only; details stay clinician-safe.

May fit: May fit low-sodium meal planning for this serving.

Method, report, serving, and clinician note

Goal fit: 23% of 500kcal calories reference target.

Serving reality: 3.53 oz, 0.42 cups.

Method: source per 100g, density conversion, serving math, and raw/cooked yield estimate when available.

Clinician note: General nutrition reference, not medical diagnosis. For kidney disease, pregnancy, diabetes, allergies, or prescribed diets, confirm with a clinician.

Confidence: USDA FoodData Central reference, deterministic per-100g scaling.|No major allergen flag in this source record.

Nutrition intelligence for this serving

Safety, portion, raw/cooked, and professional context tied to the current converter input.

Daily safety snapshot

0mg sodium

0% sodium limit | 0% sat fat | 0% fiber target

Raw/cooked correction

88g113.6g

cooked from raw | raw from cooked

Portion meaning

3.53oz

0.42 cups | no piece anchor

3.53 oz0.42 cups6.8 tbsp

Quality and next best move

61/100

Alternative for 500 kcal calories: 33g Flour, Rice, White, Unenriched

Better swap: Mushroom, Beech

Looks good for General healthy adult: no obvious logging issue detected.

Target progress116 / 500

Why this score?

Protein Density

30/100

Fiber Density

0/100

Sodium Load

100/100

Sat Fat Load

100/100

Micronutrient Density

0/100

Calorie Density

100/100

Allergen Risk

100/100

Complete nutritional profile

Show electrolytes

Full micronutrients

calories

120kcal

protein

carbs

20g

fat

0.4g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 274 kcal/cup

100g Lentils Calories Calculator

Result

100g Lentils Calories

116 kcal calories

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Calories target to food amount

100 g (3.53 oz, 0.42 cups)

Reverse math uses 116 kcal calories per 100 g from USDA FoodData Central reference.

Lentils Macros by Serving Size

Weight	Calories (kcal)	Protein	Carbohydrates	Fat
10 g	11.6	0.9 g	2 g	0 g
25 g	29	2.3 g	5 g	0.1 g
50 g	58	4.5 g	10.1 g	0.2 g
100 g	116	9 g	20.1 g	0.4 g
150 g	174	13.5 g	30.2 g	0.6 g
200 g	232	18 g	40.2 g	0.8 g
250 g	290	22.5 g	50.3 g	1 g

Lentils Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
Small portion	75 g	87	6.8 g	15.1 g	0.3 g
Standard serving	100 g	116	9 g	20.1 g	0.4 g
Large serving	150 g	174	13.5 g	30.2 g	0.6 g

Lentils Calories Range Around 100g

Weight	Calories	Calories
50 g	58	58
60 g	70	70
70 g	81	81
80 g	93	93
90 g	104	104
100 g	116	116
110 g	128	128
120 g	139	139
130 g	151	151
140 g	162	162
150 g	174	174
160 g	186	186
170 g	197	197
180 g	209	209
190 g	220	220

Lentils Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	4.9 g	5.7	0.4 g	1 g	0 g
1 US tablespoon	14.8 g	17.2	1.3 g	3 g	0.1 g
1 US fluid ounce	29.6 g	34.3	2.7 g	5.9 g	0.1 g
1/4 US cup	59.1 g	68.6	5.3 g	11.9 g	0.2 g
1/3 US cup	78.9 g	91.5	7.1 g	15.9 g	0.3 g
1/2 US cup	118.3 g	137.2	10.6 g	23.8 g	0.5 g
1 US cup	236.6 g	274.5	21.3 g	47.6 g	0.9 g
1 US pint	473.2 g	548.9	42.6 g	95.1 g	1.9 g
1 US quart	946.4 g	1097.8	85.2 g	190.2 g	3.8 g
1 US gallon	3785.4 g	4391.1	340.7 g	760.9 g	15.1 g
100 mL	100 g	116	9 g	20.1 g	0.4 g
1 liter	1000 g	1160	90 g	201 g	4 g

Lentils Prep-State Logging Check

Prep State	Weight	Calories	Concentration
Raw	100 g	116 kcal	116 kcal/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Lentils Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	9 g	7.76 g/100 kcal	18%
Carbs	20.1 g	17.33 g/100 kcal	7.3%
Fat	0.4 g	0.34 g/100 kcal	0.5%

Lentils Dietary Profile

Lentils is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Lentils Benefit Signals

Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.

Lentils Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	9 g	50 g	18%	Starter contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Calories Substitutes for Lentils

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Lentils	33 g	Vegetable	-0.9 g	+0 kcal	+0 mg
Chickpeas	71 g	Vegetable	-2.7 g	+0 kcal	+0 mg
Black beans	88 g	Vegetable	-1.8 g	+0 kcal	+352 mg
Potato	147 g	Vegetable	-5.9 g	+0 kcal	+0 mg
Sweet potato	135 g	Vegetable	-6.8 g	+0 kcal	+0 mg
Onion	290 g	Vegetable	-5.8 g	+0 kcal	+0 mg

Lentils Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium

Real-World Lentils Serving Sizes

Small weighed portion (~50g): 58 kcal calories. Use when testing a small serving or recipe ingredient amount.
Standard nutrition reference (~100g): 116 kcal calories. Matches the USDA per-100g source basis used on this page.
Large weighed portion (~150g): 174 kcal calories. Useful for meal-prep portions and larger servings.

Common Lentils Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Lentils, cooked.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For calories tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Lentils Calories — Frequently Asked Questions

How much calories is in 100g of Lentils? 100g of Lentils contains 116 kcal of calories (USDA FoodData Central).

How much calories is in 1 cup of Lentils? One US cup of lentils weighs approximately 237g (density: 1000 kg/m³). That serving contains 274.9 kcal of calories — computed as 237g ÷ 100 × 116.

How many grams of Lentils do I need to eat to get 500 kcal of calories? To reach 500 kcal of calories from Lentils, you need approximately 431g — calculated as (500 ÷ 116) × 100 = 431g.

Is Lentils high in calories? Lentils is low in calories at 116 kcal per 100g. If you're targeting this nutrient, Lentils alone is unlikely to be sufficient.

How to Calculate Lentils Calories

Weigh raw. Place your lentils on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows calories content for your exact portion.
Compare servings. Use the serving range table below to quickly compare calories across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Compare Lentils Calories to Similar Foods

More Lentils Nutrition Pages

Why Volume ≠ Weight: Lentils Density Explained

Lentils is dense (~1000 kg/m³ ≈ water). A 1-cup measure holds approximately 237 g.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Lentils.

Lentils Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.