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Lentils benefits start with an unusually dense nutrient profile: one cup of cooked lentils provides about 18 grams of protein, 16 grams of fiber, roughly 90% of the Daily Value for folate and more than a third of the Daily Value for iron, with almost no fat or sodium, according to USDA data. Controlled trials of diets rich in pulses (lentils, beans, chickpeas and peas) found modest drops in LDL cholesterol and a small effect on fullness. Below are the USDA lentil nutrition facts, how lentils compare with beans, the main types of lentils, and who needs to take care.
Peptide Labs does not sell lentils or lentil products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of cooked lentils has about 230 calories, 18 grams of protein and 16 grams of fiber in USDA data.
- The same cup covers about 90% of the Daily Value for folate and 37% for iron.
- Meta-analyses of pulse diets found small LDL cholesterol drops and a small effect on body weight.
- Red and yellow split lentils cook fast and turn soft; green, brown and black lentils hold their shape.
- Lentils can cause gas, and their iron is the plant form, which vitamin C foods help the body absorb.
Lentil nutrition per cup
Lentils (Lens culinaris) are pulses, the dried edible seeds of legume plants, and they are one of the earliest domesticated crops, according to Harvard’s Nutrition Source. Canada now leads world production, followed by India. The table uses the USDA FoodData Central SR Legacy entry for lentils boiled without salt (FDC 172421), one cup of 198 grams, with percent Daily Values (%DV) based on the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (cooked lentils) | Per 1 cup (198 g) | % Daily Value |
|---|---|---|
| Calories | 230 | Not applicable |
| Protein | 17.9 g | 36% |
| Carbohydrate | 39.9 g | 14% |
| Fiber | 15.6 g | 56% |
| Fat | 0.8 g | 1% |
| Folate (dietary folate equivalents) | Shown as %DV | 90% |
| Copper | 0.50 milligrams | 55% |
| Manganese | 0.98 milligrams | 43% |
| Iron | 6.6 milligrams | 37% |
| Phosphorus | 356 milligrams | 29% |
| Thiamin (vitamin B1) | 0.34 milligrams | 28% |
| Zinc | 2.5 milligrams | 23% |
| Vitamin B6 | 0.35 milligrams | 21% |
| Magnesium | 71 milligrams | 17% |
| Potassium | 731 milligrams | 16% |
| Sodium | 4 milligrams | Less than 1% |
Three numbers stand out. Fiber is more than half the Daily Value in a single cup, which is why lentils anchor our list of fiber-rich foods and our guide to daily fiber. Folate, a B vitamin the body uses to make DNA and new cells, comes close to a full day’s Daily Value (our methylfolate guide explains how food folate differs from supplement forms). And iron reaches more than a third of the Daily Value, which matters for people who eat little or no meat.
Cooked vs dry numbers
Check whether a label or app quotes dry or cooked lentils. USDA lists raw lentils at about 352 calories and 25 grams of protein per 100 grams, but cooked lentils at 116 calories and 9 grams of protein per 100 grams. Nothing disappears in the pot; the lentils absorb water, which adds weight without adding nutrients.
Lentils protein: how much and what kind
Lentils protein is the main reason they appear in vegetarian and vegan meal plans. At about 18 grams per cooked cup, lentils match or beat most other pulses in USDA data, and they supply plenty of lysine, an essential amino acid that grains are short on: about 1.25 grams per cooked cup of lentils versus about 0.20 grams in a cup of brown rice. That is why lentils and grains pair so well in dishes such as dal with rice. Our list of high-protein options shows where lentils fit next to animal foods, and people eating smaller portions on GLP-1 medicines may find lentil soups and stews an easy way to keep protein and fiber up (see our GLP-1 diet guide).
Lentils vs beans, chickpeas and split peas
The comparison uses USDA values for one cup of each pulse, boiled without salt. Cup weights differ slightly because the seeds differ in size and shape.
| Pulse (USDA entry) | Calories | Protein | Fiber | Iron | Folate %DV | Potassium |
|---|---|---|---|---|---|---|
| Lentils (172421) | 230 | 17.9 g | 15.6 g | 6.6 milligrams | 90% | 731 milligrams |
| Black beans (173735) | 227 | 15.2 g | 15.0 g | 3.6 milligrams | 64% | 611 milligrams |
| Chickpeas (173757) | 269 | 14.5 g | 12.5 g | 4.7 milligrams | 71% | 477 milligrams |
| Split peas (172429) | 231 | 16.3 g | 16.3 g | 2.5 milligrams | 32% | 710 milligrams |
| Kidney beans (173740) | 225 | 15.3 g | 11.3 g | 3.9 milligrams | 58% | 717 milligrams |
Lentils lead this group on protein, iron and folate, while split peas edge ahead on fiber. Chickpeas carry a little more fat and calories. All of these pulses are good sources of potassium, which is why they also show up in our guide to potassium foods.
Lentils benefits: what the research shows
Most human research looks at pulses as a group rather than lentils alone. The trials compare diets that include pulses with similar diets that do not, usually for a few weeks. Here is what the larger reviews found.
- Cholesterol (Ha and colleagues, CMAJ, 2014): 26 randomized trials with 1,037 participants. Diets emphasizing pulses lowered LDL cholesterol by about 7 milligrams per deciliter compared with control diets, with no change in apolipoprotein B or non-HDL cholesterol. The authors said longer, higher-quality trials are needed. The work was funded by the Canadian Institutes of Health Research.
- Body weight (Kim and colleagues, American Journal of Clinical Nutrition, 2016): 21 trials with 940 participants. Diets containing pulses produced a small average weight difference of about a third of a kilogram over a median of six weeks.
- Fullness (Li and colleagues, Obesity, 2014): nine short feeding trials found pulse meals produced about 31% greater fullness than matched meals, but people did not eat less at their next meal. The trials were small.
Put plainly, these are modest changes in risk markers and appetite measures, not proof that lentils lower heart disease rates or cause weight loss. Unlike oats, lentils are not one of the foods covered by the FDA’s soluble fiber heart health claim; our sibling guide to oats explains that rule. If your cholesterol is high, talk to your clinician about your numbers.
Types of lentils and how to cook them
Harvard’s Nutrition Source lists green, brown, black, red, yellow and orange lentils as the most common types of lentils in the US, with named varieties such as French green (Puy) and black Beluga lentils.
- Whole lentils (green, brown, black): husks intact, they hold their shape and take longer to cook, which suits salads and side dishes.
- Split lentils (red, yellow, orange): husks removed, they cook quickly and break down into a thick puree, which suits soups, stews and dal.
- Canned lentils: already cooked; rinse them to reduce added sodium.
Unlike dried beans, lentils do not need pre-soaking. Sort dried lentils for small stones, rinse them and cook until tender.
Are lentils good for you? Who should be careful
For most people, yes: lentils are a low-fat, low-sodium source of protein, fiber and minerals. A few cautions apply:
- Gas and bloating: lentils contain fermentable carbohydrates that gut bacteria break down, which Harvard notes can cause gas and cramping in some people. Our guides to gas and bloating and the low FODMAP diet cover ways to manage it.
- Plant iron: lentil iron is the non-heme form, which the body absorbs less easily than iron from meat. Eating it with vitamin C foods improves absorption, as our guide to iron foods explains. If you suspect low iron, ask your clinician for a blood test rather than guessing.
- Potassium limits: if a clinician has asked you to limit potassium, for example because of kidney disease, ask before adding more pulses.
Frequently Asked Questions
What are the main lentils benefits?
USDA data show a cooked cup has about 18 grams of protein, 16 grams of fiber, about 90% of the Daily Value for folate and 37% for iron, with almost no fat. Trials of pulse diets found modest LDL drops.
How much protein is in lentils?
About 18 grams per cooked cup, or 9 grams per 100 grams cooked, in USDA data.
Are canned lentils as good as dried?
Canned lentils are already cooked and keep the same basic nutrition. Harvard suggests rinsing them to reduce added sodium.
Which type of lentil cooks fastest?
Split red, yellow and orange lentils cook fastest and turn soft. Whole green, brown and black lentils take longer and hold their shape.
Do lentils need to be soaked?
No. Harvard’s Nutrition Source says pre-soaking is not necessary. Sort and rinse them before cooking.
Why do lentils cause gas?
Gut bacteria ferment some of their carbohydrates, and Harvard notes this fermentation causes gas and bloating in some people.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources, Foods High in Iron: USDA List, Heme vs Non-Heme Iron and Absorption, Chickpeas: USDA Nutrition, Protein, Fiber and Canned vs Dried.