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Red Lentils (cooked): Full Macro & Calorie Guide

Red Lentils (cooked) contains 100 kcal per 100g, with 7.6g of protein, 17.5g of carbohydrates, and 0.4g of fat. A lean option: high in protein (7.6g per 100g) and low in fat. Naturally vegan and plant-based.

  • Dietary: Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 3.33mg, Calcium 19.0mg, Vitamin C 1.5mg
Cooked red lentils are 100 kcal per 100g, genuinely lower calorie than cooked rice or pasta. Here's the real breakdown, plus the iron content.

Red Lentils (Cooked) Calories by Serving Size

ServingWeightCaloriesProteinCarbsFat
Per 100g100g100 kcal7.6g17.5g0.4g
1 portion180g180 kcal13.7g31.5g0.7g

These figures scale directly from our own tested red lentils value (100 kcal per 100g, cooked). Real portion weight varies with how much water they absorb, so treat 180g as typical, not exact.

Are Red Lentils Low Calorie?

Cooked red lentils, at 100 kcal per 100g, come in genuinely lower than most other cooked starches on a plate, below cooked rice or pasta, both closer to 130 kcal per 100g. They're also a real source of iron, 3.33mg per 100g, enough to count as a genuine source of iron under UK nutrition labelling rules, alongside 3.9g of fibre and 7.6g of protein per 100g. They're naturally vegan, vegetarian, halal and kosher, with no listed allergens.

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Nutritional Overview

Red Lentils (cooked) is a plant-based protein source widely used in soups, stews, and salads. Per 100g serving, it provides 100 kcal of energy, 7.6g of protein, 17.5g of carbohydrates, and 0.4g of fat.

It is a good source of protein, providing 7.6g per 100g (around 30% of its energy), approximately 15% 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 0.4g 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 0.5g 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 3.9g 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 0.01g 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 (cooked) is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. A 100g portion of Red Lentils (cooked) is 100 kcal. Our fast food calories counter tracks it alongside everything else you eat.

Frequently Asked Questions

How many calories are in Red Lentils (cooked)?

Red Lentils (cooked) contains 100 kcal per 100g, which is approximately 5% of the recommended daily intake of 2,000 kcal for an average adult.

Is Red Lentils (cooked) high in protein?

Yes, Red Lentils (cooked) provides 7.6g of protein per 100g (around 30% 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 (cooked) provides 15% of this.

Is Red Lentils (cooked) low in fat?

Yes, Red Lentils (cooked) contains only 0.4g 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 (cooked) low in sugar?

Yes, Red Lentils (cooked) has only 0.5g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Red Lentils (cooked) low in salt?

Yes, Red Lentils (cooked) contains only 0.01g 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 (cooked) high in fibre?

Yes, Red Lentils (cooked) provides 3.9g 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 (cooked) suitable for vegans?

Yes, Red Lentils (cooked) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 100 kcal and 7.6g of protein per 100g.

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

Red Lentils (cooked) 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. British Heart Foundation — heart-healthy eating advice and dietary guidance
  6. European Food Safety Authority (EFSA) — European dietary reference values and food safety science
  7. Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based nutrition research and dietary guidance

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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