Lentils Protein: Per 100g, Per Cup and vs Chicken

Lentils contain about 9 g of protein per 100 g cooked, or roughly 18 g per cooked cup (about 198 g), based on USDA FoodData Central. Dry lentils have about 24 to 25 g per 100 g before cooking. That makes lentils one of the best plant protein sources per pound or euro spent, though chicken, tofu and Greek yogurt deliver more protein per calorie. Below are the numbers for each type, comparisons with other foods, and practical ways to use them in high-protein meals and on the trail.

People often get confused by lentil protein figures because some sources quote dry weight and others cooked. Lentils roughly double to triple in weight when cooked, so the protein per 100 g drops accordingly. Always check which you're reading.

Lentil protein at a glance

Values rounded from USDA FoodData Central entries for lentils, mature seeds, cooked boiled without salt, and raw.

Protein per calorie

Cooked lentils provide about 7.8 g of protein per 100 kcal, or about 31% of calories from protein. That's high for a plant food and higher than most grains, but lower than lean meat, fish, egg whites, tofu or Greek yogurt.

Approximate values from USDA FoodData Central. Compare any food yourself with the protein density calculator.

Red vs green vs brown vs black lentils

Protein differences between types are small and vary between data sources. Choose by cooking time and texture.

Lentils vs chicken

Chicken wins for protein density; lentils win for fibre, iron, folate and usually price. To get the same 30 g of protein you'd need about 100 g of cooked chicken or about 330 g of cooked lentils. Many people get the best of both by mixing them, for example adding lentils to a chicken chilli or curry. Check prices where you live with the protein cost calculator.

Are lentils a complete protein?

Lentils contain all essential amino acids, but methionine and cysteine are relatively low compared with animal proteins. Grains have the opposite pattern. Eating lentils with grains (dal and rice, lentil soup and bread) produces a well-balanced mix. Current nutrition guidance suggests you don't need to combine them at the same meal; eating a variety of plant proteins across the day is enough for most healthy adults.

How to eat more lentils (high-protein ideas)

1. Red lentil dal with Greek yogurt (about 28 g protein per bowl with 100 g yogurt).
2. Lentil bolognese: swap half the mince for cooked brown lentils.
3. Lentil and feta salad with green or black lentils, herbs, lemon and olive oil.
4. Lentil soup with a poached egg on top.
5. Lentil and chicken curry, mixing both for 40 g+ per portion.
6. Lentil tacos: brown lentils cooked with taco spices.
7. Lentil breakfast bowl with spinach, garlic and eggs.
8. Red lentil pasta: many lentil pastas contain 20–25 g protein per 100 g dry; check labels.

For more vegetarian options see high protein vegetarian meals, and for quick dinners see easy high-protein meals.

Lentils for backpacking

Red lentils are one of the best trail foods for vegetarians: they're cheap, light dry, and cook in about 10 minutes. You can also cook and dehydrate lentils at home so they rehydrate in minutes.

See dehydrating food for backpacking and backpacking dinner ideas.

Cooking lentils

• Rinse and pick out any small stones.
• No soaking needed (unlike beans).
• Simmer in 2.5 to 3 times their volume of water. Red: 10–15 minutes. Green, brown, black: 20–35 minutes.
• Salt near the end if you want firmer lentils.
• Store cooked lentils in the fridge for three to five days, or freeze in portions.

Canned vs dry lentils

Canned lentils are already cooked, so their protein per 100 g is close to home-cooked lentils, about 7 to 9 g once drained. They save 20 to 30 minutes and are handy for lunches and quick dinners. The trade-offs are cost, which is usually higher per gram of protein, and sodium, which can be high in some brands. Rinsing canned lentils in a sieve removes a good share of the added salt. Pouches of pre-cooked lentils work the same way and are light enough for car camping or the first night of a hike.

Dry lentils are the cheapest option. A 1 kg bag gives roughly ten 100 g dry portions, each with about 24 g of protein, which is hard to beat on price.

How many lentils should you eat?

There's no fixed target, but dietary guidelines in many countries encourage eating legumes several times a week. A cooked cup a day fits comfortably into most diets and provides about 18 g of protein and 15 g of fibre, a large share of the 25 to 38 g of daily fibre often recommended for adults. If your goal is a higher protein intake, use lentils as one of several sources rather than the only one, and work out your daily target with the protein intake calculator.

Lentils vs beans, chickpeas and peas

Per 100 g cooked, lentils, black beans, kidney beans and chickpeas all sit at roughly 8 to 9 g protein. Lentils edge ahead on protein per calorie because they contain a little less starch and fat than chickpeas. Lentils also cook much faster than dried beans and don't need soaking, which is their main practical advantage. Split peas are similar to lentils in protein and cooking time.

Digestive comfort

Lentils are high in fibre and contain fermentable carbohydrates that cause gas for some people. Introducing them gradually, rinsing canned lentils, and choosing split red lentils (which tend to be gentler) can help. If you have a digestive condition, a dietitian can advise.

Summary

• Cooked: about 9 g protein per 100 g, 18 g per cup.
• Dry: about 24–25 g per 100 g.
• Versus chicken: about a third of the protein per 100 g, but far more fibre and usually cheaper.
• Best use: combined with grains, dairy, eggs or meat for higher-protein meals.

Sources: nutrient values approximate, from USDA FoodData Central. Protein complementarity guidance reflects the Academy of Nutrition and Dietetics position on vegetarian diets. This page is general information, not personalised dietary advice.