Cooked lentils are 116 calories per 100g, with 18g of protein and 16g of fiber per cup. Per protein-per-calorie, they're one of the strongest plant options. Red lentils break down quickly and work in dals; green and brown hold their shape for salads.
Calories scale with portion. Here's how a typical lentils serving translates in your tracker:
Point your iPhone camera at lentils and SpotWell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreLentils has approximately 116 calories per 100g (cooked). A typical serving — 1 cup, cooked (198g) — comes in at 230 calories.
9g of protein per 100g (cooked). That puts lentils at roughly 7.8g of protein per 100 calories — a useful lens when comparing to other legumes sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With SpotWell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Lentils sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.