Cooked Lentils Macros

Edaku — Tue, 11 Nov 2025 09:00:00 +0300

Lentils are one of the most affordable and nutritious legumes around, and their protein-to-carb profile is exactly why they show up so often in diets built around careful nutrition tracking. But as with grains, it’s worth knowing that the macro numbers shift quite a bit depending on whether you’re looking at dry lentils or the cooked result.

Macros per 100 g of cooked lentils

On average, 100 g of cooked lentils comes to roughly 110-120 calories, about 9 g of protein, 20 g of carbohydrates (a good chunk of which, around 7-8 g, is fiber), and only 0.3-0.4 g of fat. That’s a fairly low calorie count paired with a solid amount of protein and fiber, which is exactly why lentils have a reputation for being filling without being calorie-dense.

Legumes: Lentils, Chickpeas, Beans

Edaku — Fri, 11 Jul 2025 09:00:00 +0300

Legumes — lentils, chickpeas, beans, peas — are some of the most underrated staples in the kitchen. They’re inexpensive, keep for ages when dry, and hold their own nutritionally against far pricier protein sources. Each type has its own personality, though, and it’s worth learning the differences so you don’t end up boiling chickpeas into mush or simmering lentils an hour longer than they need.

Why legumes are good for you

What unites all legumes is a high content of plant protein and fiber, which makes them filling and good for digestion. The fiber in legumes is largely soluble, which helps keep you feeling full longer and supports regular digestion. Legumes are also a solid source of iron, magnesium, and folate (vitamin B9), and they tend to have a lower glycemic index than most grains, meaning they cause a gentler rise in blood sugar.

Lentils on Edaku

Cooked Lentils Macros

Macros per 100 g of cooked lentils

Legumes: Lentils, Chickpeas, Beans

Why legumes are good for you