Plant Source
May lack some essential amino acids. Good to pair with variety.
Raw Lentils
Lentils, raw
High ProteinLow FatHigh FiberLow SugarNutrient Dense
🫘
24.6g
Protein per 100g
352
Calories
1.1g
Total Fat
63.4g
Carbs
Quality Score
Protein Energy
Moderate28%
of calories from protein
Moderate. You're getting protein, but also plenty of carbs or fats.
Fat Ratio
23.2
grams protein per 1g fat
Extremely Lean. Almost zero fat content.
Calories for 30g
429
calories
Pricey. You have to eat 429 calories just to get your protein.
Health & Recovery Profile
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)0.154g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)0.7g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Good for Recovery Sodium
6mg
Electrolyte
Potassium
HIGH
677mg
Electrolyte
Magnesium
47mg
Recovery
Iron
6.51mg
Energy
*Electrolytes support hydration and muscle contraction.
Raw
24.6g
Cooked
9.0g
Similar High-Protein Foods
Source: USDA FoodData Central
Verified: 2026-01-05