vegochef.com/guides/lentils-protein/How much protein is in lentils?
By the Vegochef team · Editorial standards · Last checked · 5 min read
Lentils are one of the easiest ways to add protein to a plant-based diet: they're cheap, keep for months in the cupboard and cook in 20 minutes without soaking. Here's how much protein they actually contain, using data from the US Department of Agriculture.
Protein in lentils
| Lentils | Amount | Protein (approx.) |
|---|---|---|
| Cooked (boiled) | 1 cup (198 g) | 18 g |
| Cooked (boiled) | 100 g | 9 g |
| Dry (uncooked) | 100 g | 25 g |
Source: USDA FoodData Central. Values vary a little between lentil types and brands; check the label for exact figures.
Why the numbers differ: dry lentils absorb water as they cook. 100 g of dry lentils becomes roughly 250 g cooked, with the same protein spread over more weight.
Lentils compared with other legumes
| Cooked legume | 1 cup | Protein (approx.) |
|---|---|---|
| Edamame | 155 g | 18 g |
| Lentils | 198 g | 18 g |
| Split peas | 196 g | 16 g |
| Kidney beans | 177 g | 15 g |
| Black beans | 172 g | 15 g |
| Chickpeas | 164 g | 15 g |
Source: USDA FoodData Central, boiled without salt (edamame: frozen, prepared).
Is lentil protein "complete"?
Lentils are low in one amino acid, methionine, while grains are low in another, lysine. You don't need to combine them in the same meal: eating a mix of legumes, grains, nuts and seeds over the day gives you all the essential amino acids. Lentils with rice, or lentil soup with bread, happen to combine them anyway.
How much protein do you need?
Healthy adults need about 0.8 g of protein per kilogram of body weight a day, according to the US National Academies of Medicine. For a 70 kg adult that's about 56 g. A cup of cooked lentils covers roughly a third of that. Work out your own number with our protein calculator.
How to cook lentils
- Rinse the lentils and pick out any small stones.
- Use about three parts water to one part lentils. No soaking needed.
- Red lentils: simmer 15–20 minutes until soft.
- Green and brown lentils: simmer 20–30 minutes until tender but still holding their shape.
- Salt at the end, and drain any extra water for salads.
Times and water for every type, plus pressure cooking and storage: how to cook lentils.
Which lentils to use
- Red lentils cook fast (15–20 minutes) and fall apart: perfect for curries, soups and dal.
- Green and brown lentils hold their shape: good for salads, stews and "lentil bolognese".
- Black (beluga) and Puy lentils stay firm and look great in salads.
Easy ways to eat more lentils
- Red lentil curry with spinach and rice.
- Lentil bolognese instead of minced meat.
- Lentil salad with roasted vegetables and lemon-tahini dressing.
- Lentil soup with carrots, cumin and a squeeze of lemon.
For more ideas, see 20 high-protein vegan meals and 25 high-protein vegetarian meals. Comparing legumes? See protein in chickpeas.
Frequently asked questions
Do lentils have protein?
Yes. A cup of cooked lentils has about 18 g of protein, which makes them one of the most protein-rich plant foods.
Are lentils a complete protein?
Not on their own: they're low in the amino acid methionine. Eating grains, nuts or seeds over the same day fills that gap, so you don't need to combine them in one meal.
Do lentils or chickpeas have more protein?
Lentils, slightly: about 18 g per cooked cup, compared with about 15 g for chickpeas, according to USDA data.
Do red and green lentils have the same protein?
They're very similar. Differences between lentil types are small; check the package for exact values.
Recipes to try
Related guides
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Sources
- USDA FoodData Central: lentils, mature seeds, raw and cooked (boiled, without salt) (fdc.nal.usda.gov)
- USDA FoodData Central: chickpeas, black beans, kidney beans, split peas and edamame, cooked (fdc.nal.usda.gov)
- National Academies of Medicine: Dietary Reference Intakes for protein
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