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Lentils

1 cup cooked lentils (198 g) per serving.

17.9g
protein per serving
Calories
230
per serving
Protein density
7.8
g per 100 cal
Calorie cost
12.8
cal per 1g protein
To hit 30g protein
1.7 cups
332g · 385 cal

Macro breakdown

Protein17.9g(30%)
Carbs39.9g(67%)
Fat0.8g(3%)
Fiber15.6g

Tips to maximize nutrition

1.Rinse canned Lentils to reduce sodium content by up to 40%
2.Soak dried varieties overnight to reduce cooking time and improve digestibility
3.Combine with rice or grains for a complete protein source
4.Mash or blend into dips and spreads for versatile meal options
5.Store cooked portions in the freezer for quick meal additions

Pairs well with

🌾
Brown rice
4.5g
218 cal
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Quinoa
8.1g
222 cal
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Avocado
1.3g
114 cal

Similar legume foods

🫘
Black beans
1 cup cooked black beans (185 g)
15.2g
🫘
Black-eyed peas
1 cup cooked black-eyed peas (165 g)
13.3g
🫘
Chickpeas
1 cup cooked chickpeas (164 g)
14.6g

Meals with Lentils

See all meals →
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Lentil Egg and Avocado Bowl

15m

Protein-packed lentils with fried eggs, avocado, and fresh spinach. High fiber bowl with 33g protein and 21g fiber.

33gprotein
20gfiber
450cal
VegetarianDairy-Free
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Plant Protein Power Bowl

10m

Triple legume bowl with lentils, quinoa, and edamame. Vegan powerhouse with 44g protein and 29g fiber.

55gprotein
33gfiber
743cal
VeganVegetarian
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Lentil Avocado Breakfast Plate

15m

Hearty lentils with avocado, spinach, and fried eggs. High fiber plate with 34g protein and 24g fiber.

34gprotein
22gfiber
507cal
VegetarianDairy-Free
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Lentil Chickpea Power Salad

15m

Double legume salad with spinach, avocado, and almonds. Vegan protein powerhouse with 42g protein and 40g fiber.

42gprotein
38gfiber
797cal
VeganDairy-Free
🥗

Tuna Lentil Avocado Salad

No cook

Quick no-cook salad with canned tuna, lentils, avocado, and spinach. Fast lunch with 64g protein.

54gprotein
22gfiber
506cal
Dairy-Free
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Edamame Lentil Broccoli Bowl

20m

Asian-inspired bowl with edamame, lentils, and quinoa. Vegan meal prep with 47g protein and 31g fiber.

58gprotein
38gfiber
793cal
VeganDairy-Free

Frequently Asked Questions

Lentils contains 17.9g of protein per serving. This makes it an excellent high-protein choice with a protein density score of 7.8 (grams of protein per 100 calories).

You need approximately 1.7 servings of Lentils to reach 30g of protein, which would provide about 385 calories. This makes it easy to hit your protein target with a reasonable portion.

Lentils provides 17.9g of protein for 230 calories, giving it a calorie cost of 12.8 calories per gram of protein. This moderate ratio makes it a reasonable choice when balanced with other lean proteins.

Lentils contains 15.6g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Lentils contains most essential amino acids but is typically low in methionine. Pairing with grains like rice, quinoa, or whole wheat creates a complete protein. You don't need to eat them in the same meal-throughout the day works fine.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16