🫘 protein
Calories in Lentils (cooked)
230kcal
Per 1 cup cooked (198g)
Protein
17.8g
Carbs
39.6g
Fat
0.8g
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Cooked green or brown lentils — fiber-and-protein-dense legume.
Strong iron and folate source. Cheapest plant protein per gram. ~230 kcal per cup with 18g protein.
Best for
- training days and glycogen refill — 20g carbs / 100g
- budget meals where cheap energy density matters
Watch out
- portion creep — cooked volume looks bigger than the grams you meant
- sauces and oils that turn a carb staple into a hidden calorie sink
How to log it
Weigh cooked lentils (cooked) if that is the state in the DB serving. 1 cup cooked (~198g) is the practical unit in the app.
Where it fits the day
Best next to a protein source. Alone it is fuel, not a complete macro plan.
Cooked, grilled, fried & breaded
Plain lentils (cooked) is the baseline above. Oil, frying, and restaurant prep usually raise the estimate — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Plain cooked | ~116 | Matches the page numbers |
| Cooked with oil or butter | ~133–162 | Fat mixed through or on top |
| Fried / restaurant style | ~157–209 | Wok oil, deep-fry, or heavy glaze |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cooked (198g) | 230 | 17.8g | 39.6g | 0.8g |
| 1/2 cup (99g) | 115 | 8.9g | 19.8g | 0.4g |
Per 100g: 116 kcal · 9g P · 20g C · 0.4g F · 7.9g fiber