Published by Saura ·
Red lentils nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 101 kcal and 7.6 g protein. Reference food and preparation: red lentils, cooked. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of red lentils (red lentils, cooked) supplies about 152 kcal, 11.4 g protein and 2.9 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Red lentils: nutrition per 100 g and example portion
Reference preparation: red lentils, cooked. The exact source name is “Lentils, red, cooked” (Fineli food 31225). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 101 kcal | 152 kcal |
| Protein | 7.6 g | 11.4 g |
| Available carbohydrate (excludes fiber) | 15.6 g | 23.4 g |
| Fat | 0.4 g | 0.6 g |
| Saturated fat | Not available | Not available |
| Fiber | 1.9 g | 2.9 g |
How to weigh red lentils
Use the cooked lentil weight here. Red lentils break down into a soft texture and absorb water, so a thick dal and drained intact lentils can have different concentrations. A dry lentil label must be paired with the dry ingredient weight.
Calculate your own red lentils portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 101.4 × 1.5 = 152.1 kcal, displayed as approximately 152 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as red lentils, cooked; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Dal can include oil, coconut milk and vegetables. Calculate the full recipe before dividing it into bowls. Lentils contribute both protein and carbohydrate; they do not need to be counted as a protein-only food.
Meal ideas using red lentils
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Cook red lentils with tomatoes and spinach and serve with rice.
- Blend cooked lentils into a carrot soup, including any oil or cream in the recipe.
Compare other beans, lentils and soy
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Chickpeas | cooked chickpeas in unsalted water | 138 kcal | 8.4 g | 5 g |
| Kidney beans | boiled kidney beans | 116 kcal | 8.6 g | 7.4 g |
| Tempeh | plain tempeh reference | 201 kcal | 18.5 g | 4.3 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Chickpeas nutrition: calories, protein and portion sizesChickpeas (cooked): about 138 kcal and 8.4 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Kidney beans nutrition: calories, protein and portion sizesKidney beans (cooked): about 116 kcal and 8.6 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Tempeh nutrition: calories, protein and portion sizesTempeh (plain): about 201 kcal and 18.5 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Canned vs dried beans: compare drained and cooked portionsCompare canned and dried beans on the same cooked basis, understand drained weight, and calculate a batch without mixing dry and cooked entries.
- Budget-friendly balanced meals built around flexible ingredientsPlan flexible meals with beans, grains, vegetables and leftovers, compare cost per edible serving, and reduce waste without relying on fixed price claims.
Frequently asked questions
How many calories are in 150 g of red lentils?
This red lentils, cooked reference supplies about 152 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of red lentils matter?
Dal can include oil, coconut milk and vegetables. Calculate the full recipe before dividing it into bowls. Lentils contribute both protein and carbohydrate; they do not need to be counted as a protein-only food.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 31225: Lentils, red, cooked
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 11089: Chick pea in unsalted water
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 31214: Bean, kidney bean, boiled
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 31249: Tempeh
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.