359 kcal P 7.04g C 80.3g F 1.03g
🫘 Legumes and Legume Products
Calories in Lentils, dry
The fastest-cooking legume on earth — and one of humanity's first crops
360 kcal
What makes lentils so powerful?
Lentils are among the oldest cultivated crops in human history, with archaeological evidence of lentil farming dating back roughly 8,000-10,000 years in the Near East, alongside wheat and barley. Unlike most dried beans, lentils need no soaking and cook in as little as 20-30 minutes thanks to their small size and thin seed coat, a practical reason they became a staple across so many ancient and modern cuisines, from Indian dal to French lentil soup. They're also one of the few plant foods that pack both substantial protein and a real dose of iron and folate in the same bite, though like spinach, the iron is the harder-to-absorb plant form.
One of humanity's first crops
Cultivated for roughly 8,000-10,000 years, among the earliest domesticated foods.
No soaking required
Their thin seed coat lets them cook fully in 20-30 minutes, unlike most dried beans.
Iron + folate combo
A rare plant food delivering both nutrients in meaningful amounts in the same serving.
💡 When & how to use it
Pair lentils with a vitamin C source — tomatoes, citrus, peppers — to improve iron absorption, the same principle as spinach. Combining lentils with a grain like rice in the same meal creates a more complete amino acid profile than either food alone.
Calories by Serving Size
100g
360 kcal
P 23.6g C 62.2g F 1.92g
1 RACC (35g)
126 kcal
P 8.3g C 21.8g F 0.7g
200g
720 kcal
P 47.2g C 124.4g F 3.8g
50g
180 kcal
P 11.8g C 31.1g F 1g
Full Nutrition Facts
Per 100g — daily values based on a 2,000 calorie diet
Nutrition Facts
Serving size: 100g
Calories 360
% Daily Value*
Total Fat 1.92g 2%
Sodium 0mg 0%
Total Carbohydrate 62.2g 23%
Protein 23.6g 47%
Calcium 61.8mg 5%
Iron 7.16mg 40%
Potassium 949mg 20%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How does Lentils fit your daily goals?
72 min
Walking to burn 360 kcal
18%
of 2,000 kcal daily goal
23.6g
protein (47% of daily 50g)
6
servings until 2,000 kcal
Log Lentils in CalRay — just snap a photo
CalRay's AI recognizes lentils and hundreds of thousands of other foods from a photo. No manual lookup needed.
Frequently Asked Questions
How many calories are in Lentils, dry?
Lentils, dry contains 360 calories per 100g. A standard serving of 1 RACC (35g) provides 126 calories. It is relatively calorie-dense, so portion control is important.
How much protein does Lentils, dry have?
Lentils, dry provides 23.6g of protein per 100g, which is 47% of the 50g daily recommended value. It is an excellent source of protein.
How many carbs are in Lentils, dry?
Lentils, dry contains 62.2g of carbohydrates per 100g .
Is Lentils, dry good for weight loss?
Lentils, dry has 360 kcal per 100g, so portions need to be monitored on a weight-loss diet. Use CalRay to track your intake accurately. Its high protein content (23.6g/100g) helps with satiety.
How do I track Lentils, dry calories accurately?
The easiest way to track lentils is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.
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