Foods/Legumes/Lentils

Legumes · meal

Lentils

1 cup, cooked · 198 g226 kcal

A legume that's a strong source of Folate (DFE) and Iron.

Macros

Per serving

226 kcal

Energy

17.9g

Protein

38.7g

Carbs

0.8g

Fat

15.6g

Fiber

Protein 17.9 gCarbs 38.7 gFat 0.8 g

114 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 1 cup, cooked (198 g), as a share of a reference adult — male, 35, moderately active.

90%

82%

55%

51%

43%

31%

Good source of (≥ 20% RDA)

Folate (DFE)IronCopperPhosphorusManganeseSodiumThiamin (B1)Vitamin B6

Pairs well with

What fills lentils’s gaps?

Lentils is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium Hemp seedsAdds Omega-3 ALA & Omega-6 Linoleic+ Omega-3 ALA+ Omega-6 Linoleic+ Magnesium KaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Vitamin A

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 cup, cooked = 198 g

Generous to use, with room before it crowds out variety.

Common questions

Lentils, in brief

How many calories are in lentils?

1 cup, cooked (198 g) of lentils has about 226 calories.

What is lentils a good source of?

Lentils is a good source of Folate (DFE), Iron, Copper, Phosphorus, and 7 more nutrients.

Is lentils good in a smoothie?

S8D usually places lentils as a meal-role food alongside the smoothie.

Keep exploring

More legumes

All foods →

Nutrient guides

Folate (DFE) Iron Copper Phosphorus Manganese Sodium

Put lentils to work.

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