Averages based on 246 lentils products in our database.
Lentils nutrient highlights
Protein
~9g per 100g (cooked)Lentils are one of the highest-protein legumes. Dried lentils contain ~25g protein per 100g; cooked lentils average ~9g per 100g after water absorption.
Dietary Fiber
~8g per 100g (cooked)Lentils are among the highest-fiber common foods. A 1-cup cooked serving provides roughly 15g of fiber, or about 50% of the daily value.
Iron
~3.3mg per 100g (cooked)Lentils are one of the richest plant-based iron sources, providing about 18% of the daily value per 100g cooked. Iron content is similar across red, green, and brown varieties.
Calories
~116 per 100g (cooked)Cooked lentils are moderate in calories relative to their protein and fiber density. Dried lentils contain ~353 calories per 100g before cooking.
Lentils processing scores by brand
15 lentils products ranked by processing score (lowest first) from our analysis.
How does processing affect lentils?
In our analysis, dried lentils and plain canned lentils score Level 1-2 (Minimally Processed to Processed). Dried lentils are essentially a single-ingredient food; canned lentils typically add only water and salt. Lentils protein content is consistent across varieties, with green, brown, red, and black lentils nutrition profiles being similar per 100g cooked. Processing scores increase with lentil-based products like lentil soups, lentil pasta, and lentil snack chips, which can score Level 3-4 depending on added oils, starches, and flavor enhancers.
Lentil mixes and meal kits in our database tend to score higher than plain lentils due to included seasoning packets, dried vegetable blends, and preservatives. The ingredient count often jumps from 1-3 for plain lentils to 15-25 for lentil soup mixes.
What should you look for on lentils labels?
- 1Dried lentils should list a single ingredient: lentils. Any additional ingredients indicate a seasoned or processed product.
- 2Canned lentils typically contain lentils, water, and salt. Some brands add calcium chloride (a firming agent) or EDTA (a preservative), so check the ingredient list.
- 3Lentil-based pasta and snack chips are marketed as legume products but often contain added starches, oils, and flavor compounds that increase processing scores.
- 4"Lentil soup" processing levels vary dramatically, from 4-5 ingredient homestyle recipes to 20+ ingredient commercial products with modified food starch and caramel color.
Frequently asked questions
How many calories are in lentils?
Cooked lentils contain approximately 116 calories per 100g. A 1-cup serving (about 198g cooked) provides roughly 230 calories. Dried (uncooked) lentils contain about 353 calories per 100g, but they roughly triple in volume when cooked.
How much protein is in lentils?
Cooked lentils provide approximately 9g of protein per 100g, or about 18g per 1-cup cooked serving. Dried lentils contain ~25g protein per 100g before cooking. Lentils are one of the most protein-dense plant foods available.
Are canned lentils ultra-processed?
In our analysis, plain canned lentils typically score Level 1-2 (Minimally Processed to Processed). The canning process itself is preservation, not ultra-processing. Most canned lentils contain only lentils, water, and salt. Brands with firming agents or preservatives on the ingredient list score slightly higher.
Are lentils a complete protein?
Lentils are relatively low in the amino acid methionine, which means they are not considered a complete protein on their own. However, combining lentils with grains (which are higher in methionine) provides a complete amino acid profile. This is a traditional pairing in many cuisines worldwide.
What is the difference between red and green lentils nutritionally?
Red and green lentils have similar macronutrient profiles per 100g cooked. Red lentils cook faster and break down more, making them suited for soups and dal. Green and brown lentils hold their shape better. In our database, processing scores for plain dried or canned varieties are similar across types.
How much protein in lentils?
Lentils provide approximately 9g of protein per 100g cooked, or about 18g per 1-cup serving (~198g). Dried lentils contain roughly 25g of protein per 100g before cooking. Lentils protein content is comparable across green, brown, red, and black varieties. While lentils are not a complete protein on their own (they are low in methionine), pairing them with grains provides a complete amino acid profile.
Green lentils vs brown lentils: what is the difference?
Green lentils and brown lentils have very similar macronutrient profiles per 100g cooked, with comparable protein (~9g), fiber (~8g), and calorie content (~116 cal). The main differences are texture and cooking behavior: green lentils hold their shape better and have a slightly firmer texture, making them suited for salads. Brown lentils soften more readily and work well in soups and stews. In our database, plain dried green and brown lentils both score Level 1 (Minimally Processed).