Cooked lentils are 116 calories per 100g, with 18g of protein and 16g of fiber per cup. Per protein-per-calorie, they're one of the strongest plant options. Red lentils break down quickly and work in dals; green and brown hold their shape for salads.
Calories scale with portion. Here's how a typical lentils serving translates in your tracker:
Balanced — lentils sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How lentils stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at lentils and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreLentils has approximately 116 calories per 100g (cooked). A typical serving — 1 cup, cooked (198g) — comes in at 230 calories.
9g of protein per 100g (cooked). That puts lentils at roughly 7.8g of protein per 100 calories — a useful lens when comparing to other legumes sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Lentils sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.