Dry lentils calories come to 676 for 1 cup (192 g) and 352 per 100 g. That cup is raw weight, so it swells into several cooked bowls, and the 676 figure covers the whole pot rather than one serving. Protein supplies 27% of the calories, fiber is high and sodium is close to zero.
676kcal
1 cup · 192 g, raw
27%protein
47 gProtein
122 gCarbs
2 gFat
How to burn off 676 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Raw · per 192 g
Calories
676 kcal
Protein
47 g
Carbohydrate
122 g
Fat
2 g
Saturated fat
0.3 g
Cholesterol
0 mg
Sodium
12 mg
Potassium
1300 mg
Iron
12.5 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Dry lentils: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (192 g)
676
47.3 g
121.6 g
2 g
12 mg
34%
Tablespoon (12 g)
42
3 g
7.6 g
0.1 g
1 mg
2%
100 g
352
24.6 g
63.4 g
1.1 g
6 mg
18%
3 × 1 cup (192 g)
2,028
141.9 g
35 mg
5 × 1 cup (192 g)
3,379
236.4 g
58 mg
A dry cup is a whole-pot number
One cup of dry lentils weighs 192 g and holds 676 calories, which is 34% of the daily value for calories. It also carries 47.3 g of protein, 95% of the daily value. Those numbers describe raw lentils before they meet any water. Lentils soak up liquid as they simmer, so that single dry cup turns into several bowls once cooked.
That is why the label figure can look alarming. The calories do not change in the pot; they just spread over more weight. Our cooked lentils page lists 230 calories for 1 cup (198 g), so a cooked cup holds only a fraction of the dry measure.
Scaling up is straight multiplication. A batch of 2 cups dry is 1,352 calories, 3 cups is 2,028, and a big 5-cup portion of 960 g reaches 3,379. For small adjustments, a tablespoon (12 g) of dry lentils adds 42 calories, handy when you portion a soup by the spoon.
Carbs supply 70% of the calories
Per 100 g, dry lentils carry 63.4 g of carbohydrate, 24.6 g of protein and only 1.1 g of fat. Run that through calories and carbs supply 70%, protein 27% and fat just 3%. This is a starch food with an unusually large protein share, not a protein food with a bit of starch.
The carb number deserves a closer look. Of those 63.4 g, 10.7 g are fiber and only 2 g are sugars, so most of the carbohydrate is starch. Saturated fat sits at 0.2 g per 100 g and cholesterol is 0.
Protein is where lentils earn their reputation. A cup delivers 47.3 g, and even a 100 g portion covers 49% of the daily value. For a plant staple that costs almost nothing in fat, that is a lot of protein per calorie.
Fiber is the row worth noticing
A cup of dry lentils carries 20.5 g of fiber. Against the 28 g daily value, that is most of a day's target in one pot, before you split it into servings. Even a 100 g portion brings 10.7 g.
Sodium is the opposite story. Raw lentils have 6 mg per 100 g and 12 mg per cup, just 1% of the daily value. Whatever salt ends up in a lentil soup comes from the broth, the seasoning or the extras, not from the lentils.
Potassium reads 677 mg per 100 g, and sugars stay low at 3.9 g per cup. If you watch sodium, cooking dry lentils from scratch lets you control every milligram that goes into the pot.
Weigh them dry, log them once
The most reliable way to track lentils is to weigh them before cooking. Raw weight is stable; cooked weight changes with how much water the pot absorbs and how long it simmers. Note the dry grams, cook the batch, then divide the total by the number of bowls you serve.
Take a batch of 384 g dry, which is 2 cups. The whole pot holds 1,352 calories and 94.6 g of protein, and each bowl carries its share of both. If weighing is not practical, BodyPal can log a bowl of lentils from a photo.
Because lentils are so low in fat, they pair easily with olive oil, vegetables, a grain or a spoon of yogurt. Those additions are where a lentil dish's calories climb, so count them separately from the lentils themselves.
How does dry lentils compare?
Here is how dry lentils stack up against cooked lentils and butter beans, per 100 g and per usual serving.
Verdict: The cooked foods are not lighter, just wetter: cooked lentils have 116 calories per 100 g against 352 dry, a ratio of about 0.3. For a filling bowl pick cooked lentils at 230 per cup over butter beans at 216, since lentils bring 9 g of protein per 100 g against 7.8.
Dry lentils FAQs
How many calories are in dry lentils?
One cup (192 g) of dry lentils is about 676 calories, or 42 calories per tablespoon. Per 100 g the figure is 352 calories.
Are dry lentils good for weight loss?
Dry lentils have 352 calories per 100 g, with 10.7 g fiber, 24.6 g protein and just 1.1 g fat, so a cup comes to 676 calories.
Dry lentils vs cooked lentils: how many calories?
Dry lentils are 352 calories per 100 g, while cooked lentils are 116, since cooking adds water weight to the beans.
How much protein is in dry lentils?
A 192 g cup of dry lentils has about 47.3 g of protein, and a tablespoon has 3.0 g. Per 100 g that is 24.6 g protein.
How many calories are in 1 cup of dry lentils?
One cup of dry lentils (192 g) has 676 calories. That is the raw measure, so it cooks into several servings. The same cup holds 47.3 g of protein and just 2 g of fat.
How many calories are in 100 g of dry lentils?
100 g of dry lentils has 352 calories, with 24.6 g protein, 63.4 g carbs and 1.1 g fat. That portion also brings 10.7 g of fiber and only 6 mg of sodium.
What is a serving size of dry lentils?
A tablespoon (12 g) of dry lentils is 42 calories, 100 g is 352 and a full cup (192 g) is 676. A dry cup is usually a batch to split across bowls rather than a single portion.
What are the nutrition facts for 1 cup of dry lentils?
A cup of dry lentils (192 g) has 676 calories, 47.3 g protein, 121.6 g carbs, 20.5 g fiber, 3.9 g sugars, 2 g fat and 12 mg sodium. That covers 95% of the daily value for protein.
