🔴 Red Lentils Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for red lentils varieties and preparations. Get detailed nutrition facts for this protein-rich, fiber-packed legume including essential amino acids, folate, and iron for healthy meal planning and plant-based nutrition.
How Many Calories Are In Red Lentils?
Red lentils calories vary based on the type and preparation method.
Raw Red Lentils (per 100g):
• Calories: 352 kcal
• Protein: 25.8g (high-quality plant protein)
• Carbohydrates: 60.1g (complex carbs)
• Fat: 1.1g (very low fat content)
• Fiber: 10.7g (supports digestion)
• Folate: 181 mcg (45% DV)
• Iron: 6.5mg (36% DV for men, 36% DV for women)
Cooked Red Lentils (per 100g):
• Calories: 116 kcal (water absorption reduces density)
• Protein: 9.0g (high-quality plant protein)
• Carbohydrates: 20.1g (easily digestible)
• Fat: 0.4g (minimal fat)
• Fiber: 7.9g (supports gut health)
• Folate: 45 mcg (11% DV)
• Iron: 3.3mg (18% DV for men, 18% DV for women)
Calculate your daily calorie needs with our BMR calculator
to see how red lentils fit into your nutrition plan.
Red Lentils Serving Size Guidelines
Standard Serving: One cup of cooked red lentils (198g) provides about
230 calories and serves as an excellent source of plant-based protein and fiber.
Common Serving Sizes:
• 1 tablespoon raw (15g): 53 calories
• 1/4 cup raw (60g): 211 calories
• 1/2 cup raw (120g): 422 calories
• 1 cup cooked (198g): 230 calories
• 100g raw: 352 calories
Portion Control: Red lentils are nutrient-dense and provide sustained
energy due to their high protein and fiber content. Plan
your daily macros
accordingly to optimize your nutritional intake.
Red Lentils Nutrition Comparison Chart
| Red Lentils Type | Calories (100g) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Iron (mg) | Folate (mcg) |
|---|---|---|---|---|---|---|---|
| Raw Red Lentils | 352 | 25.8 | 60.1 | 10.7 | 1.1 | 6.5 | 181 |
| Split Red Lentils (Masoor Dal) | 352 | 25.8 | 61.3 | 11.5 | 1.3 | 7.6 | 204 |
| Cooked Red Lentils | 116 | 9.0 | 20.1 | 7.9 | 0.4 | 3.3 | 45 |
| Sprouted Red Lentils | 106 | 8.8 | 22.1 | 8.3 | 0.6 | 3.2 | 57 |
| Organic Red Lentils | 365 | 25.2 | 62.8 | 11.2 | 1.2 | 6.8 | 195 |
| High Protein Red Lentils | 372 | 28.5 | 59.2 | 12.1 | 1.4 | 7.2 | 215 |
Nutritional Information for Red Lentils
Red lentils are a nutrient-dense legume that provides exceptional nutritional benefits. Studies
from
PMC
demonstrate that red lentils offer unique health benefits due to their high protein and fiber
content.
Key Nutrients (per 100g raw red lentils):
• High-Quality Protein: 25.8g (rich in essential amino acids)
• Complex Carbohydrates: 60.1g (sustained energy release)
• Dietary Fiber: 10.7g (supports digestive health)
• Iron: 6.5mg (36% DV for men, 36% DV for women)
• Folate: 181 mcg (45% DV – crucial for cell division)
• Potassium: 677mg (14% DV – supports heart health)
• Magnesium: 47mg (11% DV – supports muscle function)
• Phosphorus: 281mg (23% DV – bone health)
• Zinc: 3.3mg (21% DV – immune function)
Protein Quality: Red lentils provide high-quality plant protein with most
essential amino acids, making them
an excellent plant-based protein source for vegetarians and vegans.
Calculate your daily protein needs
to optimize your red lentils consumption.
Enhanced Red Lentils Processing & Varieties
Split vs. Whole Red Lentils: Split red lentils (masoor dal) cook faster and
have
slightly higher protein content, while whole red lentils retain more fiber and
nutrients.
Sprouting Benefits: Sprouted red lentils show improved nutrient bioavailability
and enhanced vitamin C content, making nutrients more easily absorbed by the body.
Cooking Methods: Different cooking methods affect nutrient retention. Pressure
cooking and steaming preserve more nutrients compared to prolonged boiling. Use our
BMI calculator
to assess your overall health status.
Important Nutritional Disclaimer & Data Sources
Educational Purpose: The nutritional information provided is for educational
purposes only and should not replace professional medical or dietary advice. Individual
nutritional needs vary based on age, gender, activity level, health conditions, and metabolic
factors.
Dietary Guidance: Red lentils should be part of a varied, balanced diet.
Individuals with specific health conditions should consult healthcare providers before
making significant dietary changes.
Data Accuracy: Nutritional values are based on peer-reviewed research from
food science journals and USDA food composition databases. Actual values may vary by ±10-15%
based on variety, growing conditions, and preparation techniques.
Research Sources: Data compiled from studies on legume nutrition, protein
quality, and health benefits published in Current Research in Physiology and Nutrients
journals, along with USDA National Nutrient Database.
References
- Alexander, R., Khaja, A., Debiec, N., Fazioli, A., Torrance, M., & Razzaque, M. S. (2023). Health-promoting benefits of lentils: Anti-inflammatory and anti-microbial effects. Current Research in Physiology, 7, 100124.
- Graf, D., Monk, J. M., Lepp, D., Wu, W., McGillis, L., Roberton, K., Brummer, Y., Tosh, S. M., & Power, K. A. (2019). Cooked Red Lentils Dose-Dependently Modulate the Colonic Microenvironment in Healthy C57Bl/6 Male Mice. Nutrients, 11(8), 1853.
- Sohrabi, Yasaman & Hojjati, Mohammad. (2023). Studying some chemical compounds of red lentils cultivated in Khuzestan.
