Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Tablespoon, 25 g | 29 | 2.3 | 0.1 | 3.1 |
| 100 g | 116 | 9.0 | 0.4 | 12.2 |
| Side serving, 150 g | 174 | 13.5 | 0.6 | 18.3 |
| Plate, 250 g | 290 | 22.5 | 1.0 | 30.5 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Green or brown, boiled | 174 kcal |
| Red, boiled | 168 kcal |
| Red lentil soup, 300 g bowl | 165 kcal |
| Dry, 50 g (about 150 g cooked) | 176 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Folate (B9) | 272 mcg | 68% |
| Iron | 5 mg | 36% |
| Manganese | 0.8 mg | 40% |
| Phosphorus | 270 mg | 39% |
| Potassium | 554 mg | 16% |
Calories in dry and cooked lentils
Dry lentils have about 352 kcal per 100 g and 24-25 g of protein. When cooked they absorb water and get about three times heavier, so 100 g of cooked lentils has about 116 kcal: 9 g of protein, 12 g of digestible carbs and almost 8 g of fiber. A 150 g side is 174 kcal, a 250 g plate 290. If you weigh them dry, use the number on the pack.
Red, green and brown
Different lentils barely differ in calories, the difference is in cooking. Red lentils are hulled, cook in 15 minutes and fall apart into a puree, which makes them great for soups and dal. Green and brown lentils hold their shape and suit sides and salads. Black beluga lentils are small and the firmest. A side serving takes about 50 g dry.
Lentil soup
Red lentil soup with onion, carrot and a spoon of oil comes to about 55 kcal per 100 g, a 300 g bowl about 165 kcal and 10 g of protein. With cream or smoked meat it is 80-100 kcal per 100 g. It is a filling soup that works as a main course: the protein and fiber of lentils keep you full as well as meat does.
Why lentils get a high FoodMate Score
Lentils have a rare combination: lots of protein and fiber per calorie, almost no fat and no processing. A 150 g serving gives two thirds of the daily folate, a third of the iron and 12 g of fiber. That is why the scoring formula gives them the maximum. For weight loss lentils work well as a replacement for part of the meat or the side. Legumes can cause bloating; if that bothers you, start with red lentils and small portions.
How to count your serving
Weigh the dry lentils and multiply by 3.52 or the cooked ones by 1.16, counting oil separately. If the lentils are in soup or with meat, take a photo in MyFoodMate AI and the app counts the whole dish.