How Many Calories in Lentils?
About 230 kcal per cup cooked — protein, fiber, and a price tag of about $0.50.
One cup of cooked lentils is about 230 kcal, with 18g protein, 40g carbs (16g of which is fiber), and minimal fat. They’re one of the highest protein-and-fiber foods in any deficit, and one of the cheapest — about $0.50–0.75 per cooked cup. The fiber load means strong satiety; the protein content rivals chicken per dollar.
The Headline Numbers
| Type (1 cup cooked) | Calories | Protein | Fiber |
|---|---|---|---|
| Brown/green lentils | 230 | 18 g | 16 g |
| Red/yellow lentils | 230 | 18 g | 8 g (lower because hulled) |
| French (du Puy) lentils | 220 | 17 g | 16 g |
| Black (beluga) lentils | 220 | 17 g | 16 g |
| Lentil flour (¼ cup) | 100 | 7 g | 6 g |
The variants differ in cooking texture, not nutrition. Red/yellow break down faster (good for soups, dahls); green/brown hold shape (good for salads).
Dry vs Cooked
Lentils roughly double-to-triple in volume when cooked.
| Dry | Cooked |
|---|---|
| ¼ cup dry | ~¾ cup cooked |
| ½ cup dry | ~1.5 cups cooked |
| 1 cup dry | ~3 cups cooked |
| 1 lb dry | ~6 cups cooked |
A 1-lb bag of dried lentils ($1.50–2) yields ~6 cups cooked = ~6 servings, or about $0.30 per serving. Cheapest protein per dollar in the store next to canned tuna.
Lentils vs Other Plant Proteins
| Source (1 cup cooked) | Calories | Protein | Fiber |
|---|---|---|---|
| Lentils (brown) | 230 | 18 g | 16 g |
| Black beans | 220 | 15 g | 15 g |
| Chickpeas | 270 | 15 g | 13 g |
| Pinto beans | 245 | 15 g | 15 g |
| Edamame (shelled) | 190 | 17 g | 8 g |
| Tofu (firm) | 180 | 22 g | 3 g |
| Tempeh | 320 | 31 g | 0 g |
| Quinoa | 220 | 8 g | 5 g |
Lentils sit at the top of the “calorie efficiency” bracket among plant proteins — most protein and fiber per calorie. Tofu has more protein per gram but less fiber. Tempeh is the densest protein source but also calorie-dense.
Lentil Dishes
| Dish | Calories per typical serving |
|---|---|
| Lentil soup, plain (1 cup) | 230 |
| Lentil soup with veg + 1 tsp olive oil (1.5 cup) | 350 |
| Indian dahl (1 cup) | 280 |
| Indian dahl with cream/ghee (1 cup) | 450 |
| Lentil curry (1 cup) | 350 |
| Mujadara (rice + lentils, 1 cup) | 280 |
| Lentil salad (deli, 1 cup) | 280–400 |
| Lentil pasta (1 cup cooked) | 200 |
| Lentil stew (1 cup) | 270 |
Lentils are flexible — they take on whatever flavor profile you put on them. Mediterranean (lemon + olive oil + parsley), Indian (cumin + turmeric + ghee), Mexican (cumin + cilantro + lime), French (carrots + onions + thyme).
Why Lentils Are a Weight Loss Ace
Three reasons:
-
High satiety per calorie. 16g of fiber in a single cup is more than most people get in a day. Fiber slows digestion and stretches the stomach mechanically — both signal fullness.
-
Slow-digesting carbs. Lentils have a low glycemic load (~6 for a typical serving). Blood sugar response is gentle.
-
Cheap and storable. A pantry of dried lentils costs $5 and lasts months. Cooking takes 20 minutes from dry — no soaking required.
If you struggle with hunger on a deficit, a cup of lentils at lunch or dinner solves it.
Cooking Method Matters Calorically
Plain lentils cooked in water are ~230 kcal/cup. Variations:
- Cooked in broth: essentially zero change
- Cooked with 1 tbsp olive oil + onion: +130 kcal across the whole pot (~5 servings) → +25 per cup
- Indian dahl with 1 tbsp ghee + 1 tbsp cream per cup: +130 per cup
Restaurant or rich-style lentils can run 350–500 per cup because of cream, butter, or oil. Home-cooked plain are 230–270.
A Cheap, Filling Lentil Lunch
Standard template for ~$2:
| Component | Calories |
|---|---|
| 1 cup cooked lentils | 230 |
| ½ cup brown rice | 110 |
| Greens + tomato + onion | 30 |
| 1 tbsp olive oil + lemon dressing | 130 |
| Spices, salt | 0 |
| Total | ~500 kcal |
20g protein, 22g fiber, 75% of daily folate. A stupidly good lunch for the cost.
Common Logging Mistakes
Confusing dry and cooked. Same as rice — dry is ~3× the calories of the equivalent cooked cup.
Counting “lentil salad” as plain lentils. Deli and restaurant versions usually have 100+ kcal of dressing.
Logging “lentil soup” too low. If it’s restaurant or has cream, it’s 350+, not 230.
Forgetting added fats. Sautéed onions, olive oil drizzles, ghee — log them.
What to Take Away
- 1 cup cooked lentils = ~230 kcal with 18g protein and 16g fiber.
- Cheapest protein-per-dollar in most stores.
- No soaking required. Cook in 20 min from dry.
- Excellent for satiety on a deficit because of fiber.
- Variants don’t matter calorically — pick by texture.
For other plant proteins, see calories in tofu.
Frequently Asked Questions
How many calories in red lentils vs green lentils?
Almost identical — ~230 kcal per cup cooked for any color. Red lentils cook faster and break down into a softer texture; green lentils hold shape better.
Are lentils good for weight loss?
Excellent. High protein, very high fiber, low calorie density. The 16g of fiber per cup means strong satiety per calorie.
Do lentils need to be soaked before cooking?
No. Unlike dried beans, lentils cook in 20–25 minutes from dry. A quick rinse is all that's needed.
How many calories in lentil soup?
A typical home-made lentil soup with vegetables and a touch of olive oil is 250–350 kcal per generous bowl. Restaurant lentil soups vary — Mediterranean style ~300 kcal, Indian-style with cream ~450 kcal.
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