Calories in lentil curry: 104 kcal per 100 g

What’s in a 300 g serving

More than half of a serving is water, which is why the calories stay low. What is left is mostly carbohydrate.

15.9 gFat

12.9 gProtein

31.8 gCarbohydrate

3 gFibre

233 gWater

3 gMinerals and the rest

15.9 gFat
12.9 gProtein
31.8 gCarbohydrate
3 gFibre
233 gWater
3 gMinerals and the rest

Below average for dishes

Lentil curry is 104 kcal per 100 g. The 603 dishes in this database average 180.

Lentil curry104

Dishes average180

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per serving3.3 g

Salt, per serving0.43 g

Vitamins and minerals in lentil curry

None of the 18 reaches the “source of” level. Iron comes closest at 12 % per 100 g.

35 %

Iron

4.9 mg in a 300 g serving

136th of 593 dishes

Iron is below the 15 % “source of” level in lentil curry, so no function line applies.

Chloride288 mg36 %

Copper0.33 mg33 %

Vitamin A0.222 mg28 %

Phosphorus186 mg27 %

Potassium492 mg25 %

Only a trace

Vitamin B12

Show all 18 with amounts

Chloride288 mg, 36 %

Iron4.9 mg, 35 %

Copper0.33 mg, 33 %

Vitamin A0.222 mg, 28 %

Phosphorus186 mg, 27 %

Potassium492 mg, 25 %

Thiamin (vitamin B1)0.24 mg, 22 %

Vitamin B60.3 mg, 21 %

Niacin (vitamin B3)3 mg, 19 %

Zinc1.8 mg, 18 %

Magnesium51 mg, 14 %

Pantothenic acid (vitamin B5)0.75 mg, 12 %

Riboflavin (vitamin B2)0.12 mg, 8.6 %

Vitamin D0.0003 mg, 6 %

Folate0.012 mg, 6 %

Calcium48 mg, 6 %

Selenium0.003 mg, 5.5 %

Vitamin C3 mg, 3.8 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What lentil curry doesn’t give you. And where to find it.

Only 1.3 % of the vitamin C reference intake, 1.8 % of the selenium reference intake and 2 % of the vitamin D reference intake per 100 g.

Vitamin C

1.3%in lentil curry, per 100 g

Find it inCherries, West Indian2150 % per 100 g

Selenium

1.8%in lentil curry, per 100 g

Find it inKidney, pig, fried491 % per 100 g

Vitamin D

2%in lentil curry, per 100 g

Find it inBloater, grilled500 % per 100 g

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Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Lentil curry against other dishes

Per 100 g, lentil pie has the most iron in this comparison, followed by bhaji (karela, with vegetable oil).

2.3mg

2.2mg

1.8mg

1.6mg

0.9mg

0.4mg

Lentil pie+0.7 mg

Bhaji, karela, with vegetable oil+0.6 mg

Curry, mung bean, whole, Gujerati+0.1 mg

Curry, lentil, red/masoor dahl and tomato, with butter, homemadethis page

Quiche, cheese and egg−0.8 mg

Pie, cheese and potato−1.2 mg

All values per 100 g, from the same dataset. Differences are against lentil curry.

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Questions about lentil curry

What the numbers say to the questions people actually search.

How many calories are in a portion of lentil curry?

A typical portion (300 g, one serving) gives 312 kcal. Per 100 g the figure is 104 kcal.

Are these figures exact for lentil curry?

No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.

Which vitamins and minerals does lentil curry have most of?

By share of the daily reference intake: chloride (96 mg, 12 %), iron (1.6 mg, 12 %) and copper (0.11 mg, 11 %) per 100 g.

Is lentil curry a good source of protein?

Curry, lentil, red/masoor dahl and tomato, with butter, homemade has 4.3 g protein per 100 g, 16 % of the energy, which meets the UK threshold for “source of protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-759, Curry, lentil, red/masoor dahl and tomato, with butter, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2014. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Lentils). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.