How Many Calories in Lentils?
1 cană linte fiartă (198g) = 230 kcal
Nutritional Values per 100g
Standard Serving
1 cană linte fiartă (198g) contains 230 calories.
Best time: Lunch or dinner, as a base for soups, stews, or a protein side dish
Benefits
- ✓One of the cheapest and most nutrient-dense plant protein (9g/100g) and fiber (7.9g/100g) sources
- ✓Very low in fat (0.4g/100g), ideal for lean-protein meals
- ✓Low glycemic index - supports stable blood sugar and lasting satiety
- ✓Rich in iron, folate, and potassium, important for energy and cardiovascular health
- ✓Cooks quickly (no soaking needed), making it the most practical legume to cook at home
Considerations
- !Incomplete protein - pair it with rice or whole-grain bread for a complete amino acid profile
- !The high fiber content can cause bloating if eaten in excess or suddenly - introduce it gradually into your diet
- !Red lentils cook much faster and turn into a puree, while green/brown lentils hold their shape
FitAzi Tip
FitAzi recommends lentils as one of the most efficient cheap protein sources for the daily budget. A lentil soup with vegetables and a little olive oil is a complete, filling meal that's very affordable, suitable both for vegetarians and as a protein side alongside meat.
Frequently Asked Questions
100g of cooked lentils has 116 calories, with 9g protein, 20.1g carbs, 0.4g fat, and 7.9g fiber. A full cup of cooked lentils (198g) has about 230 calories - a nutritionally dense portion with very little fat.
Yes, lentils are excellent for weight loss thanks to the combination of protein (9g/100g), fiber (7.9g/100g), and very low fat content (0.4g/100g), which provides lasting satiety for relatively few calories. The low glycemic index also helps maintain stable energy levels between meals.
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Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.