Calories in roasted lentil: 141 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.

10.8 gFat

24.6 gProtein

60.9 gCarbohydrate

9.3 gFibre

188 gWater

6.9 gMinerals and the rest

10.8 gFat
24.6 gProtein
60.9 gCarbohydrate
9.3 gFibre
188 gWater
6.9 gMinerals and the rest

Below average for dishes

Lentil is 141 kcal per 100 g. The 603 dishes in this database average 180.

Lentil141

Dishes average180

Low in sugar

2.3 g of sugars per 100 g; the UK “low sugars” line is 5 g.

Sugars, per serving6.9 g

Salt, per serving2 g

Vitamins and minerals in lentil

One of the 19 reach the “high in” level: selenium.

109 %

Selenium

0.06 mg in a 300 g serving

16th of 430 dishes

Selenium contributes to the normal function of the immune system, to normal thyroid function and to the maintenance of normal hair and nails.

Chloride630 mg79 %

Copper0.66 mg66 %

Phosphorus420 mg60 %

Iron8.1 mg58 %

Vitamin A0.387 mg48 %

A source of

Niacin

Show all 19 with amounts

Selenium0.06 mg, 109 %

Chloride630 mg, 79 %

Copper0.66 mg, 66 %

Phosphorus420 mg, 60 %

Iron8.1 mg, 58 %

Vitamin A0.387 mg, 48 %

Niacin (vitamin B3)7.2 mg, 45 %

Potassium810 mg, 41 %

Thiamin (vitamin B1)0.42 mg, 38 %

Zinc3.6 mg, 36 %

Vitamin B60.45 mg, 32 %

Magnesium105 mg, 28 %

Vitamin B120.0006 mg, 24 %

Folate0.042 mg, 21 %

Vitamin E2.1 mg, 17 %

Riboflavin (vitamin B2)0.24 mg, 17 %

Calcium105 mg, 13 %

Vitamin D0.0006 mg, 12 %

Vitamin C6 mg, 7.5 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

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

Only 2.5 % of the vitamin C reference intake, 4 % of the vitamin D reference intake and 5.7 % of the riboflavin reference intake per 100 g.

Vitamin C

2.5%in lentil, per 100 g

Find it inCherries, West Indian2150 % per 100 g

Vitamin D

4%in lentil, per 100 g

Find it inBloater, grilled500 % per 100 g

Riboflavin (vitamin B2)

5.7%in lentil, per 100 g

Find it inLiver, lamb, fried404 % per 100 g

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100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Tracked UK delivery

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Made in Cambridgeshire

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

Lentil against other dishes

Per 100 g, lentil has the most selenium of the 6 here, ahead of curry (prawn and mushroom).

0.02mg

0.017mg

0.008mg

0.005mg

Lentil roast, with egg, homemadethis page

Curry, prawn and mushroom−0.003 mg

Curry, chicken korma−0.012 mg

Sandwich, white bread, cheddar cheese and pickle−0.015 mg

Khichadi, with vegetable oil−0.015 mg

Yorkshire pudding−0.015 mg

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

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Questions about lentil

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of lentil?

A typical portion (300 g, one serving) gives 423 kcal. Per 100 g the figure is 141 kcal.

Is lentil high in selenium?

Yes. Lentil roast, with egg, homemade has 0.02 mg selenium per 100 g, 36 % of the NRV, above the 30 % threshold for a “high in” claim.

Are these figures exact for lentil?

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 have most of?

By share of the daily reference intake: selenium (0.02 mg, 36 %), chloride (210 mg, 26 %) and copper (0.22 mg, 22 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-199, Lentil roast, with egg, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: As Vegetable Dishes Supplement 1992. 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.