Protein in Green and Brown Lentils: How Much per 100g and per Portion
Boiled green and brown lentils provide 7.8g of protein per 100g. For every 100 kcal, you get 8.5g of protein, making them a protein-dense food relative to their low energy content. A 100g amount supplies 16% of the UK daily reference intake for protein.
CoFID 13-661 · Lentils, green and brown, whole, dried, boiled in unsalted water
What the numbers say
- Protein per calorie. Green and brown lentils offer 8.5g of protein per 100 kcal. Protein accounts for 34% of their total energy, a high proportion for a plant-based food.
- Front-of-pack traffic lights. According to UK front-of-pack labelling guidance, boiled lentils are rated ‘low’ (green) for fat, saturated fat, sugars, and salt.
- High in dietary fibre. A 100g portion of boiled green and brown lentils contains 7.4g of dietary fibre. A larger 200g amount provides nearly 15g of fibre.
Green and Brown Lentils macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 92 kcal 391 kJ |
5% | – |
| Protein | 7.8g | 16% | – |
| Fat | 0.7g | 1% | low |
| of which saturates | 0.1g | 0% | low |
| Carbohydrate | 14.5g | 6% | – |
| of which sugars | 0.2g | 0% | low |
| Fibre | 7.4g | – | – |
| Salt | 0g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in green and brown lentils by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 6.2g | 74 | 11.6g | 0.6g |
| 100g | 7.8g | 92 | 14.5g | 0.7g |
| 200g | 15.6g | 184 | 29g | 1.4g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of green and brown lentils for 20g or 30g of protein
- To get 20g of protein from lentils alone, you would need to eat a large portion of 256g, which contains 236 kcal.
- Reaching a 30g protein target requires a very large amount of 385g (354 kcal), so it is more practical to combine them with other protein sources in a meal.
- This data is for lentils boiled from dried in unsalted water. Remember that the weight of lentils increases significantly during cooking, so weigh them dry for the most accurate tracking.
How it compares with other beans, pulses and soya foods
Within the ‘beans, pulses and soya foods’ category, boiled green and brown lentils rank 12th out of 17 for protein content per 100g. Their protein-per-calorie score is stronger, ranking 9th in the group. Foods like Black-Eyed Beans (8.8g per 100g), Red Kidney Beans (8.6g), and Mung Beans (8.6g) offer slightly more protein by weight. They are very similar to Red Lentils, which provide 8.1g of protein per 100g. While not the highest-protein pulse available, green and brown lentils are a solid mid-range option, notable for their high protein-to-energy ratio.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Green and Brown Lentils | 7.8g | 92 | 8.5g |
| Red Kidney Beans | 8.6g | 100 | 8.6g |
| Mung Beans | 8.6g | 100 | 8.6g |
| Red Lentils | 8.1g | 102 | 7.9g |
| Black-Eyed Beans | 8.8g | 116 | 7.6g |
Quick answers
How much protein is in a 200g serving of cooked green lentils?
A 200g portion of boiled green and brown lentils contains 15.6g of protein, along with 29g of carbohydrates and 1.4g of fat.
Are green and brown lentils a good source of protein?
Yes, they are a good source. They provide 7.8g of protein per 100g, and protein makes up 34% of their total calories, which is a high proportion.
Are lentils high in fat or sugar?
No, boiled green and brown lentils are very low in both. They contain only 0.7g of fat and 0.2g of sugars per 100g, earning a ‘green’ traffic light rating for each.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.