Cooked · meat_poultry
Chicken Breast (Roasted/Cooked)
31.0 g/ 100g
165 kcal
Why this result?
Chicken Breast (Roasted/Cooked) provides approximately 244% more protein per 100 g (31.0 g vs 9.0 g in Lentils (Cooked / Boiled)).
cooked · edible portion100% yield
Lentils (Cooked / Boiled)
Brown/Red Lentils / Dal / Daal
Lens culinaris
A foundational plant protein and fiber source consumed worldwide, rich in folate, non-heme iron, and resistant starch.
ENERGY116kcal / 100g
PROTEIN9.0grams
FIBER7.9grams
CARBS20.1grams
FAT0.38grams
SERVING SIZE BASIS100 g edible portion
Looking for healthy substitutes?Discover ranked food alternatives to Lentils (Cooked / Boiled) based on protein, fiber, or calories.
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All Nutrients →Notable Nutrients in Lentils (Cooked / Boiled)
Key vitamins and minerals meeting high percentages of daily recommended intake
Lentils (Cooked / Boiled) Rankings in Best Food Guides
Smart Alternatives
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Raw · nuts_seeds
Pumpkin Seeds (Pepitas)
30.2 g/ 100g
559 kcal
Why this result?
Pumpkin Seeds (Pepitas) provides approximately 235% more protein per 100 g (30.2 g vs 9.0 g in Lentils (Cooked / Boiled)).
Cooked · fish_seafood
Atlantic Salmon (Cooked/Baked)
22.1 g/ 100g
206 kcal
Why this result?
Atlantic Salmon (Cooked/Baked) provides approximately 145% more protein per 100 g (22.1 g vs 9.0 g in Lentils (Cooked / Boiled)).
Raw · nuts_seeds
Almonds (Raw)
21.2 g/ 100g
579 kcal
Why this result?
Almonds (Raw) provides approximately 134% more protein per 100 g (21.2 g vs 9.0 g in Lentils (Cooked / Boiled)).
NUTRITION COMPARISONS
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Laboratory assayed values from published composition records
/ 100g
Nutrition Facts
/ 100gNutrition Breakdown
Per 100g Edible Portion
Macronutrients
| Macronutrients | Amount | % Daily Value* |
|---|---|---|
| Calories (Energy) | 116kcal | |
| Protein | 9.0g | |
| Carbohydrates | 20.1g | |
| Dietary Fiber | 7.9g | |
| Total Fat | 0.38g | |
| Saturated Fat | 0.05g | |
| Total Sugars | 1.8g | |
| Sodium | 2.0mg |
Vitamins
| Vitamins | Amount | % Daily Value* |
|---|---|---|
Vitamin CAscorbic Acid | 1.5mg | |
Vitamin A (RAE)Retinol & Carotenoids | 0µg | |
Vitamin DCholecalciferol / Ergocalciferol | - | - |
Vitamin EAlpha-tocopherol | 0.11mg | |
Vitamin KPhylloquinone & Menaquinones | 1.7µg | |
Folate (DFE)Vitamin B9 | 181µg | |
| 0.17mg | ||
| 0.07mg | ||
| 1.1mg | ||
| 0.64mg | ||
Vitamin B6Pyridoxal 5-phosphate | 0.18mg | |
Vitamin B12Cobalamin | 0µg |
Frequently Asked Questions about Lentils (Cooked / Boiled)
Expert-verified answers to common nutritional and dietary questions
How many calories and carbs are in Lentils (Cooked / Boiled)?
A 100-gram serving of Lentils (Cooked / Boiled) contains 116 calories, 20.1g of total carbohydrates, and 7.9g of dietary fiber (yielding approx. 12.2g net carbs). By portion: 100 g contains approximately 116 calories; 1 cup cooked (198 g) contains approximately 230 calories; 1/2 cup cooked (99 g) contains approximately 115 calories.
What are the standout vitamins and health benefits of Lentils (Cooked / Boiled)?
Lentils (Cooked / Boiled) is particularly high in Folate (DFE) (45% Daily Value), Iron (19% Daily Value), Phosphorus (14% Daily Value), Thiamin (Vitamin B1) (14% Daily Value). A foundational plant protein and fiber source consumed worldwide, rich in folate, non-heme iron, and resistant starch.
What are good healthy substitutes for Lentils (Cooked / Boiled)?
Popular and nutritionally verified alternatives to Lentils (Cooked / Boiled) include Guava, Orange, Amla (Indian Gooseberry). You can explore customized swaps ranked by protein, fiber, or vitamins using our smart replacement tool.
Is Lentils (Cooked / Boiled) suitable for low-carb, keto, or vegan diets?
Lentils (Cooked / Boiled) is naturally vegan, vegetarian, gluten free, dairy free, high protein, high fiber. With 116 calories and 7.9g of fiber per 100g, it fits well into healthy balanced, plant-based, and calorie-conscious meal plans.
Verified Data Source
USDA FoodData Central
DatasetFoundation Foods
Record Identifier#172420
Preparation Statecooked
Standard Basis100g edible portion
Values reflect assayed composite laboratory samples from published public food tables. Naturally occurring nutrients vary by harvest variety and culinary preparation.
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