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Calorie & Nutrition Information for Red Lentils (dried)

Red Lentils (dried) contains 318 kcal per 100g, with 24.6g of protein, 56.3g of carbohydrates, and 1.1g of fat. With high protein and very little fat, it suits lean and active diets well. It is suitable for vegans.

  • Allergens: None of the major allergens
  • Dietary: Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 3.33mg, Calcium 19.0mg, Vitamin C 1.5mg
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Nutritional Overview

Red Lentils (dried) is a plant-based protein source widely used in soups, stews, and salads. Per 100g serving, it provides 318 kcal of energy, 24.6g of protein, 56.3g of carbohydrates, and 1.1g of fat.

It is a good source of protein, providing 24.6g per 100g (around 31% of its energy), approximately 49% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With just 1.1g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 2.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 3.3mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

Each 100g serving provides 10.8g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Red Lentils (dried) is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Red Lentils (dried) brings 318 kcal to every 100g eaten. Our nutrition guide calculator tracks it honestly instead of leaving you to estimate by eye.

Frequently Asked Questions

How many calories are in Red Lentils (dried)?

Red Lentils (dried) contains 318 kcal per 100g, which is approximately 16% of the recommended daily intake of 2,000 kcal for an average adult.

Is Red Lentils (dried) high in protein?

Yes, Red Lentils (dried) provides 24.6g of protein per 100g (around 31% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Red Lentils (dried) provides 49% of this.

Is Red Lentils (dried) low in fat?

Yes, Red Lentils (dried) contains only 1.1g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Red Lentils (dried) low in sugar?

Yes, Red Lentils (dried) has only 2.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Red Lentils (dried) low in salt?

Yes, Red Lentils (dried) contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Red Lentils (dried) high in fibre?

Yes, Red Lentils (dried) provides 10.8g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Red Lentils (dried) suitable for vegans?

Yes, Red Lentils (dried) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 318 kcal and 24.6g of protein per 100g.

Is Red Lentils (dried) halal?

Yes, Red Lentils (dried) is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Is Red Lentils (dried) free from major allergens?

Red Lentils (dried) does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is Red Lentils (dried) a good source of iron?

Red Lentils (dried) contains 3.33mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines
  6. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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