Plant Source
May lack some essential amino acids. Good to pair with variety.
Raw Lentils
Raw Lentils (Raw) contains 24.6g of protein per 100g, with 1.1g fat, 63.4g carbohydrates, and 352 calories. This makes it a good protein source. Source: USDA FoodData Central.
USDA FoodData Central #172420 · Data as of Jan 2026 · All values per 100g
Lentils, raw
High ProteinLow FatHigh FiberLow SugarNutrient Dense
| Nutrient | Amount per 100g |
|---|---|
| Protein | 24.6 g |
| Calories | 352 kcal |
| Total fat | 1.1 g |
| Carbohydrates | 63.4 g |
| Saturated fat | 0.154 g |
| Cholesterol | 0 mg |
| Fiber | 10.7 g |
| Sugars | 2.03 g |
| Sodium | 6 mg |
| Potassium | 677 mg |
How protein-efficient is Raw Lentils?
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.
What is the fat, cholesterol and electrolyte 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
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See how Raw Lentils stacks up against other protein sources
Source: USDA FoodData Central
Verified: 2026-01-05