Lentils, raw
FDC 172420cup (192 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 70 · +7 vs Legumes & beans medianRaw lentils score 70 of 100, a Good band result ranking 21 of 60 in Legumes & beans. They lead with protein at 49% DV and dietary fiber at 38% DV, backed further by 36% DV of iron, a strong combination for a dried pulse.
A cup of raw lentils weighs about 192 g and needs soaking or simmering before eating; the 352 calories per 100 g reflects the dried weight, not the cooked serving. Sodium is essentially negligible at 6 mg per 100 g, so most of the sodium in a finished dish comes from how it's seasoned rather than the lentils themselves.
See how this score is calculated, build a plate around lentils, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 352 kcal | 18% |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 6 mg | 0% |
| Carbohydrate | 63 g | 23% |
| Dietary fiber | 11 g | 38% |
| Sugars | 2 g | |
| Protein | 25 g | 49% |
| Potassium | 677 mg | 14% |
| Calcium | 35 mg | 3% |
| Iron | 6.5 mg | 36% |
| Magnesium | 47 mg | 11% |
| Vitamin C | 4.5 mg | 5% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0.49 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 676 kcal | 34% |
| Total fat | 2 g | 3% |
| Saturated fat | 0.3 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 12 mg | 1% |
| Carbohydrate | 122 g | 44% |
| Dietary fiber | 21 g | 73% |
| Sugars | 3.9 g | |
| Protein | 47 g | 94% |
| Potassium | 1300 mg | 28% |
| Calcium | 67 mg | 5% |
| Iron | 12 mg | 69% |
| Magnesium | 90 mg | 21% |
| Vitamin C | 8.6 mg | 10% |
| Vitamin A | 3.8 µg | 0% |
| Vitamin E | 0.94 mg | 6% |
Source: USDA FoodData Central · Public domain
FDC 172420Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
PapadDensity 73 vs 70Refried beans, canned, fat-freeDensity 74 vs 70Beans, liquid from stewed kidney beansDensity 79 vs 70Original analysis by NutriVerdict
In the kitchen and how to use it
Raw lentils are small, disc-shaped legumes that need no soaking before cooking, unlike most dried beans, and simmer in about 20 to 30 minutes depending on the variety, from quick-cooking red lentils that break down into a soft puree to firmer green and brown lentils that hold their shape in soups and salads. They form the base of dishes like dal, lentil soup, and braised sides, and cooked lentils also work cold, tossed with vinaigrette, herbs, and vegetables for a hearty salad. Their earthy flavor pairs naturally with cumin, garlic, tomatoes, and leafy greens.
Store dry lentils in a sealed container in a cool, dry pantry, where they keep well for a year or more, and sort through them before cooking to remove any small stones or debris. A cup at 192 g provides 352 calories, 24.6 grams of protein, and 10.7 grams of fiber, reaching 49 percent of the daily value for protein and 38 percent for fiber, along with 36 percent for iron, making them a substantial plant-based base to build a meal around. Sodium is naturally low at just 6 milligrams before any seasoning is added.
Frequently asked questions about lentils, raw
How many calories are in raw lentils?
A cup (192 g) has 352 calories, 24.6 grams of protein, and 10.7 grams of fiber.
Do lentils need to be soaked before cooking?
No, unlike most dried beans, lentils cook directly without soaking, typically in 20 to 30 minutes depending on the variety.
Are lentils a good source of fiber?
Yes, a cup provides about 38 percent of the daily value for fiber, along with 49 percent for protein and 36 percent for iron.