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How Much Lentils for 30g Protein? | Nutrition Goal Calculator
Find out exactly how many grams of Lentils, raw you need to eat to get 30g of protein. Includes serving tables, cooked equivalent, and multi-food comparison. USDA data.
How Much Lentils for 30g Protein?
To get **30g of protein** from Lentils, raw, you need to eat **122g**. Use the tables below to find amounts for other goals, compare to alternative foods, and understand your daily intake in context.
Lentils Needed for 30g Protein
What Does 122g of Lentils Look Like?
**Amount:** 122g of lentils. Use a kitchen scale for accuracy.
Cooked and Raw Goal Logging
Full Nutrition Profile for 122g of Lentils
Lentils: Grams Needed for Any Protein Goal
Which Food Gets You 30g Protein Fastest?
122g of Lentils in Volume Measures
Is 30g Protein Enough?
The reference daily intake (RDI) for protein is **50g** per day for adults on a 2000-calorie diet.
Your goal of **30g** represents **60%** of the daily reference. You'd still need **20g** more from other sources to hit the full daily target.
Note: actual requirements vary by body weight, activity level, age, and health goals. A registered dietitian can provide personalized guidance.
Lentils Benefit Signals
- Lean protein: Provides 24.6 g protein per 100 g. Basis: protein >= 20 g per 100 g.
Lentils Daily Nutrient Coverage
Smart Protein Substitutes for Lentils
Lentils Condition-Aware Nutrition Notes
Lentils Protein Goal — FAQs
How much Lentils do I need to eat to get 30g of protein? You need 122g of Lentils, raw. Formula: (30 ÷ 24.6) × 100 = 122g.
What does 122g of Lentils look like? 122g of Lentils — use a kitchen scale for accuracy.
How many calories does 122g of Lentils contain? 122g of Lentils contains approximately 429 kcal.
Is 30g of protein a lot? 30g represents 60% of the daily reference intake (50g/day). This covers a large share of your daily requirement.
How many grams of Lentils for 60g protein? Double the goal: 244g of Lentils will give you 60g of protein.
Tips for Hitting Your Protein Goal with Lentils
**Weigh raw, log raw.** Weigh your lentils before cooking. The raw weight corresponds to the raw macro entry in your food tracker.
**Kitchen scale accuracy.** Scales accurate to ±1g are adequate for 122g portions. For smaller amounts under 20g, use a precision scale (±0.1g).
**Track consistently.** Always use the same prep state (raw or cooked) in your food tracker to avoid double-counting.
Lentils Page Quality Signals
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Data Sources & Methodology
Data source: USDA FoodData Central.
Reverse computation method: The food amount required to reach a macro goal is calculated as goal_g / (macroPercentage / 100), where macroPercentage = proteinPer100g. For volume output, the resulting gram weight is divided by the food's density.
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.