Plant-Based Proteins
Protein in Lentils: Protein, Calories, and Meal Ideas
Cooked lentils provide about 18 g of protein per cup plus fiber-rich carbohydrates. They are less protein-dense than meat or dairy, but very useful for filling plant-based meals.
Protein per serving
18g
200 g cooked lentils / about 1 cup
Calories per serving
232
200 g serving
Protein per 100g
9g
116 calories per 100 g
Protein density
7.8g
protein per 100 calories
Lentils Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 200 g cooked lentils / about 1 cup | 18g | 232 |
| Per 100 g | 100 g | 9g | 116 |
| Protein density | 100 calories | 7.8g | 100 |
Representative source entry: Lentils, mature seeds, cooked, boiled, without salt. Cooked lentils absorb water, so dry and cooked weights are very different. Use cooked entries for cooked portions.
Good for weight loss? Excellent
Lentils are filling because they combine protein, fiber, and slow-digesting carbohydrates. Portion size still matters because they are not ultra-low calorie.
Good for muscle gain? Good
Lentils can support muscle gain, especially when paired with higher-protein foods like tofu, Greek yogurt, eggs, or lean meat.
Meal Ideas with Lentils
Lentil soup with chicken or tofu
Lentil rice bowl with Greek yogurt sauce
Lentil curry with extra-firm tofu
Lentil salad with tuna or eggs
Tracking Tips
- Track cooked lentils by cooked weight.
- Do not use dry lentil nutrition for cooked portions.
- Pair lentils with another protein source if you need a 30 g protein meal.
Compare Similar Protein Foods
Common Questions
How much protein is in lentils?
Cooked lentils have about 9 g of protein per 100 g. A 200 g cooked serving has about 18 g of protein.
Are lentils good for weight loss?
Yes. Lentils are filling because they contain protein and fiber, making them useful in calorie-controlled meals.
Are lentils enough protein for muscle gain?
Lentils help, but most muscle-gain meals need either a larger lentil portion or another protein source to reach 30 g or more.
Sources reviewed
- USDA FoodData Central: lentils, cooked, boiled, without salt - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition