Red Lentils Calories & Nutritional Facts Calculator

Kanchan Rajput — Sat, 20 Sep 2025 07:16:21 +0000

Red Lentils Calories & Nutritional Facts Calculator – Complete Nutrition Guide

🔴 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.

🔴 Red Lentils Type & Variety

Choose your specific red lentils variety and processing type

📏 Serving Size & Portion

Choose portion size based on your needs – from small snacks to full meals

⚖️ Custom Weight (grams)

Enter custom weight in grams

🍳 Cooking & Preparation Method

Different cooking methods affect nutrient content and digestibility

🧂 Added Ingredients & Seasonings

Select multiple ingredients to add to your red lentils preparation – click “Add Selected Ingredient” for each one

⏰ Meal Timing & Purpose (Optional)

Select when and why you’re consuming red lentils for personalized insights

🥄 Number of Servings

Total number of servings (1-10)

How Many Calories Are In Red Lentils?

Red Lentils Calories by Type and Serving

Red lentils calories vary based on the type and preparation method. Research from ScienceDirect shows that red lentils are a protein-rich legume with exceptional nutritional benefits:

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 Nutritional Profile

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.

Health Benefits of Red Lentils

Protein & Muscle Health Benefits

High-Quality Protein Source: Red lentils provide high-quality plant protein with most essential amino acids needed for muscle building, repair, and maintenance, making them ideal for active individuals.

High Biological Value: The protein in red lentils is highly digestible and well-utilized by the body, supporting muscle protein synthesis and recovery.

Sustained Energy: The combination of protein and complex carbohydrates provides steady energy release, perfect for endurance activities. Monitor your fitness with our calorie burn calculator to determine optimal red lentils portions for your activity level.

Heart Health & Digestive Benefits

Heart-Healthy Nutrients: Red lentils are rich in potassium, magnesium, and folate, which support cardiovascular health and help maintain healthy blood pressure.

Digestive Health Support: High fiber content promotes healthy digestion, supports beneficial gut bacteria, and helps maintain regular bowel movements.

Sustained Energy: The fiber and protein in red lentils help provide sustained energy release throughout the day. Track your progress with our ideal weight calculator.

Dietary Considerations

Nutritional Advantages & Fitness Goals

Plant-Based Nutrition: Red lentils provide excellent plant-based nutrition with complete proteins and essential nutrients for overall health and wellness.

Quick Preparation: Red lentils cook faster than most other legumes (15-20 minutes) making them convenient for busy lifestyles while providing superior nutrition. Use our workout planner to incorporate red lentils into your fitness routine.

Weight Management: High protein and fiber content promote satiety and may support healthy weight management when consumed as part of a balanced diet.

Special Dietary Applications

Iron-Rich Food: Red lentils are particularly beneficial for individuals at risk of iron deficiency, providing significant amounts of non-heme iron that’s enhanced when consumed with vitamin C-rich foods.

Folate Source: Excellent source of folate, making red lentils particularly important for women of childbearing age and during pregnancy for proper fetal development.

Meal Planning: Versatile ingredient that can be used in soups, curries, salads, and various international dishes. Calculate your daily macros for personalized nutrition planning.

Red Lentils Preparation & Usage

Traditional Cooking Methods

Basic Cooking: Red lentils require no soaking and cook in 15-20 minutes. Rinse thoroughly before cooking and use a 1:3 ratio of lentils to water for optimal texture.

Dal Preparation: Traditional Indian dal involves tempering with spices, which not only enhances flavor but also improves nutrient absorption, particularly iron.

Soup & Stew Style: Red lentils break down during cooking, making them perfect for creamy soups and stews without added dairy products.

Modern Processing & Storage

Storage Guidelines: Store dried red lentils in airtight containers in a cool, dry place for up to 2-3 years. Cooked lentils should be consumed within 3-5 days when refrigerated.

Cooking Tips: Adding a pinch of turmeric during cooking not only enhances color and flavor but also provides additional antioxidants and improves iron absorption.

Meal Prep: Cooked red lentils freeze well for up to 6 months, making them excellent for meal preparation. Use our heart rate calculator to optimize your nutrition timing with exercise.

Frequently Asked Questions

Are red lentils suitable for daily consumption?

Yes, red lentils can be consumed daily as part of a balanced diet. Their high protein and fiber content, along with essential nutrients like iron and folate, make them an excellent choice for regular consumption, supporting overall health and nutrition.

How do red lentils compare to other legumes nutritionally?

Red lentils are among the highest protein legumes and cook faster than most others. They provide more iron and folate than many other legumes, making them particularly valuable for plant-based diets and individuals with higher iron needs.

What makes red lentils special for muscle building?

Red lentils provide high-quality plant proteins with most essential amino acids needed for muscle protein synthesis. Their high protein content (25.8g per 100g raw) combined with complex carbohydrates makes them ideal for post-workout recovery and muscle building.

Are red lentils suitable for athletes and active individuals?

Absolutely! Red lentils provide sustained energy through complex carbohydrates and support muscle recovery with high-quality protein. They’re particularly useful for endurance activities and strength training. Use our exercise calorie calculator to determine how red lentils fit into your training nutrition plan.

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.

Red Lentils Calories – Fit Health Regimen