Food database · Legumes & beans
Protein content
A 1 cup cooked serving of lentils contains 17.9 g of protein - a very good source of protein, about 36% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is moderately protein-dense.
| Serving | 1 cup cooked (198 g) |
|---|---|
| Protein per serving | 17.9 g |
| Protein per 100 g | 9.02 g |
| Calories per serving | 230 kcal |
| Protein density | 31% of calories |
| Share of 50 g Daily Value | 36% |
| Protein quality | Incomplete protein |
| Category | Legumes & beans |
| Food type | Whole food |
| USDA record | FoodData Central #172421 |
A typical 1 cup cooked serving of lentils contains 17.9 grams of protein (9.02 g per 100 g), which makes it a very good source of protein. That covers roughly 36% of the 50 g reference Daily Value, so it can anchor a high-protein meal for the day.
Protein accounts for roughly 31% of the calories in lentils, making it moderately protein-dense. The rest comes from fat and carbohydrate, so it adds a solid amount of protein while still carrying real energy - useful when you are eating to a calorie target rather than under one.
Among the 54 legumes in the database, lentils ranks 4th by protein per serving, and 192nd out of all 796 foods on the site. Set against white beans (cannellini), another legume entry in the database, a serving carries about 0.5 g more protein (white beans (cannellini) has 17.4 g per 1 cup cooked).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving above is measured by volume at 198 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
A plant protein that is lower in one or more essential amino acids - pair it with grains or other plants across the day.
Source: USDA FoodData Central #172421 - "Lentils, mature seeds, cooked, boiled, without salt" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Lentils has 9.02 g of protein per 100 g. A typical 1 cup cooked serving (198 g) provides 17.9 g.
No. Lentils is an incomplete protein on its own; pairing it with other protein sources across the day covers the full range of essential amino acids.
A 1 cup cooked serving of lentils contains 17.9 g of protein, about 36% of the 50 g reference Daily Value.
Lentils is a very good source of protein, and about 31% of its calories come from protein, which makes it moderately protein-dense. Set against white beans (cannellini), another legume entry in the database, a serving carries about 0.5 g more protein (white beans (cannellini) has 17.4 g per 1 cup cooked).
Related
Head to head