Protein in Red Lentils: How Much per 100g and per Portion
Boiled red lentils provide 8.1g of protein per 100g. Protein accounts for 32 percent of their total calories, making them a useful plant-based source for those tracking their intake. For every 100 kcal consumed from these lentils, you get 7.9g of protein.
CoFID 13-658 · Lentils, red, split, dried, boiled in unsalted water
What the numbers say
- Protein per calorie. Red lentils provide 7.9g of protein for every 100 kcal. Protein makes up 32 percent of the total energy in the boiled lentils.
- Low in fat and sugar. According to UK front-of-pack labelling standards, boiled red lentils are rated ‘low’ for fat, saturated fat, sugars, and salt.
- Source of fibre. A 100g amount of boiled red lentils contains 6.3g of dietary fibre.
- Contribution to reference intake. Each 100g of boiled red lentils supplies 16 percent of the UK reference intake for protein.
Red Lentils macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 102 kcal 434 kJ |
5% | – |
| Protein | 8.1g | 16% | – |
| Fat | 0.7g | 1% | low |
| of which saturates | trace | 0% | low |
| Carbohydrate | 16.9g | 6% | – |
| of which sugars | 0.4g | 0% | low |
| Fibre | 6.3g | – | – |
| 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 red lentils by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 6.5g | 82 | 13.5g | 0.6g |
| 100g | 8.1g | 102 | 16.9g | 0.7g |
| 200g | 16.2g | 204 | 33.8g | 1.4g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of red lentils for 20g or 30g of protein
- To get 20g of protein from this source alone, you would need to eat about 247g of boiled lentils, which provides 252 kcal.
- For a larger target of 30g of protein, the amount increases to 370g of boiled lentils, containing 378 kcal.
- The nutritional data is for split, dried lentils that have been boiled in unsalted water, so the weight refers to the cooked product.
How it compares with other beans, pulses and soya foods
Within the ‘beans, pulses and soya foods’ group, boiled red lentils rank 10th out of 17 foods for protein content per 100g. Their protein-per-calorie score also places them 10th in this category. The protein level of 8.1g per 100g is similar to other popular pulses. For instance, it is slightly less than the 8.8g found in black-eyed beans and the 8.6g in red kidney beans. However, it is slightly more protein than is found in green and brown lentils (7.8g) and cannellini beans (7.6g).
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Red Lentils | 8.1g | 102 | 7.9g |
| Black-Eyed Beans | 8.8g | 116 | 7.6g |
| Green and Brown Lentils | 7.8g | 92 | 8.5g |
| Cannellini Beans | 7.6g | 104 | 7.3g |
| Red Kidney Beans | 8.6g | 100 | 8.6g |
Quick answers
How much protein is in 200g of cooked red lentils?
A 200g amount of boiled red lentils contains 16.2g of protein, 33.8g of carbohydrates, and 204 kcal.
Are red lentils a high-protein food?
Boiled red lentils provide 8.1g of protein per 100g. Protein accounts for a significant share of their calories (32 percent), but achieving a 20g or 30g protein target requires a large portion.
What is the fat and sugar content of red lentils?
Per 100g, boiled red lentils contain 0.7g of fat and 0.4g of sugars. Both of these levels are considered low according to UK front-of-pack food labelling guidance.
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.