Lentils Macros: Complete Nutritional Breakdown (2025 Data)

One cup (198g) of cooked lentils contains approximately 230 calories, 18g of protein, 40g of carbohydrates (with 15g fiber), and 0.8g of fat. This complete macronutrient profile makes lentils an exceptional plant-based protein source with balanced nutrition for various dietary needs.

Understanding the precise macronutrient composition of lentils is essential for anyone tracking their nutritional intake. Whether you're following a plant-based diet, managing weight, or optimizing athletic performance, lentils offer a nutrient-dense profile that supports multiple health goals. This comprehensive breakdown examines not just the numbers, but how different lentil varieties, preparation methods, and serving sizes impact their nutritional value.

The Complete Macronutrient Profile of Lentils

Lentils stand out among legumes for their impressive protein-to-carbohydrate ratio and exceptional fiber content. Unlike many plant proteins, lentils provide all nine essential amino acids, making them a complete protein source when combined with grains. Their low fat content and high nutrient density explain why nutritionists consistently recommend lentils for balanced meal planning.

Nutrient	Per 1 Cup Cooked (198g)	% Daily Value
Calories	230	12%
Protein	18g	36%
Total Carbohydrates	40g	15%
Dietary Fiber	15g	54%
Sugars	2g	-
Total Fat	0.8g	1%

Comparing Lentil Varieties: Green, Brown, Red, and Black

While all lentils share a similar nutritional foundation, subtle differences exist between varieties that affect their macronutrient composition and culinary applications. Understanding these variations helps optimize your meal planning based on specific dietary goals.

Brown and green lentils maintain their shape well during cooking, making them ideal for salads and side dishes. They contain slightly more complex carbohydrates than red lentils, which break down more completely when cooked. Red lentils, often used in Indian dals, have marginally higher carbohydrate content but cook faster. Black lentils (Beluga lentils) offer the highest protein concentration among common varieties, with approximately 26g per cooked cup.

For those tracking lentils macros for weight loss, the high fiber content across all varieties promotes satiety while keeping calorie density low. The 15g of fiber per serving represents more than half the recommended daily intake, significantly contributing to digestive health and blood sugar regulation.

How Cooking Methods Impact Lentil Macronutrients

The way you prepare lentils affects their final nutritional profile. Boiling lentils without soaking preserves more water-soluble nutrients compared to pressure cooking, though both methods maintain the core macronutrient composition. Adding salt during cooking can reduce cooking time but doesn't significantly alter the macronutrient breakdown of cooked lentils.

When comparing dry lentils vs cooked lentils macros, remember that 1 cup of dry lentils expands to approximately 2.5 cups when cooked, concentrating the nutrients in the dry form. This is crucial for accurate tracking—always verify whether nutritional information refers to dry or cooked measurements.

Lentils in Different Dietary Approaches

The versatile macronutrient profile of lentils makes them suitable for various eating patterns. For plant-based athletes tracking protein content in cooked lentils, the 18g per cup provides substantial muscle-supporting nutrition. Those following a Mediterranean diet appreciate lentils' balance of complex carbohydrates and protein.

For individuals managing diabetes, the low glycemic index of lentils (approximately 30) combined with their high fiber content creates a blood sugar-friendly food option. The resistant starch in lentils continues to provide metabolic benefits even after cooking and cooling, making them valuable for lentils macros for metabolic health.

While not traditionally considered keto-friendly due to their carbohydrate content, smaller portions of lentils can fit within modified low-carb approaches. Understanding precise lentils carbohydrate content for keto helps those on carb-restricted diets make informed choices.

Practical Applications for Meal Planning

Integrating lentils into your diet requires understanding how their macronutrients interact with other foods. Combining lentils with grains like rice creates a complete protein profile through amino acid complementation. For optimal nutrient absorption, pair lentils with vitamin C-rich foods to enhance iron uptake from these legumes.

When tracking macros for weight management, the high satiety index of lentils means you'll feel fuller longer on fewer calories. This makes them particularly valuable for lentils macros for weight loss strategies. A single cup provides substantial protein and fiber while remaining relatively low in calories compared to animal protein sources.

Meal preppers should note that cooked lentils maintain their nutritional value for 3-5 days refrigerated or up to 6 months frozen, making them ideal for batch cooking while preserving their macronutrient composition of lentils.

Comparing Lentils to Other Protein Sources

When evaluating lentils protein content compared to other legumes, lentils outperform many alternatives in protein density while maintaining lower carbohydrate levels than beans like chickpeas or kidney beans. Compared to animal proteins, lentils provide comparable protein with significantly less fat and the added benefit of dietary fiber.

The amino acid profile of lentils, while not complete on their own, becomes nutritionally complete when paired with grains. This makes them superior to many plant proteins for supporting muscle maintenance and growth when properly incorporated into meals.

How many grams of protein are in one cup of cooked lentils?

One cup (198g) of cooked lentils contains approximately 18 grams of protein, which represents about 36% of the daily recommended intake for an average adult. This makes lentils an excellent plant-based protein source comparable to many animal proteins when considering protein density per calorie.

Are lentils considered high-carb or low-carb?

Lentils contain 40g of carbohydrates per cooked cup, with 15g coming from fiber. While the total carbohydrate count might seem high, the high fiber content means the net digestible carbs are significantly lower. For most people following standard diets, lentils provide valuable complex carbohydrates. Those on strict low-carb or keto diets would need to carefully monitor portions due to the carbohydrate content.

Do different colored lentils have different macronutrient profiles?

Yes, different lentil varieties have slight variations in their macronutrient composition. Black lentils (Beluga) typically have the highest protein content at about 26g per cooked cup. Red lentils break down more when cooked and have marginally higher carbohydrate content. Brown and green lentils maintain their shape better and have similar profiles to standard cooked lentils (18g protein, 40g carbs per cup).

How do lentils compare to meat in terms of protein quality?

Lentils provide high-quality plant protein but, unlike animal proteins, they don't contain all nine essential amino acids in optimal ratios on their own. However, when combined with grains (like rice), lentils form a complete protein profile comparable to meat. Per calorie, lentils often provide more protein than many meat sources while containing significantly less fat and providing valuable fiber that meat lacks.

Does cooking method affect lentil macronutrients significantly?

Basic cooking methods like boiling or simmering don't significantly alter the core macronutrient composition of lentils. However, pressure cooking may reduce certain water-soluble nutrients slightly more than traditional boiling. The most important factor is whether you're measuring dry or cooked lentils, as 1 cup of dry lentils expands to about 2.5 cups when cooked, concentrating the nutrients in the dry form.