Calories in lentil curry: 161 kcal per 100 g

What’s in a 300 g serving

More than half of a serving is water. The rest is 57.9 g carbohydrate and 22.8 g protein.

19.8 gFat

22.8 gProtein

57.9 gCarbohydrate

5.7 gFibre

188 gWater

5.4 gMinerals and the rest

19.8 gFat
22.8 gProtein
57.9 gCarbohydrate
5.7 gFibre
188 gWater
5.4 gMinerals and the rest

About average for dishes

Lentil curry is 161 kcal per 100 g. The 603 dishes in this database average 180.

Lentil curry161

Dishes average180

Low in sugar and salt

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

Sugars, per serving6.6 g

Salt, per serving0.56 g

Vitamins and minerals in lentil curry

Nothing reaches the “high in” level, but five of the 18 count as a source, led by copper.

60 %

Copper

0.6 mg in a 300 g serving

69th of 571 dishes

Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.

Iron7.8 mg56 %

Vitamin B60.69 mg49 %

Chloride384 mg48 %

Phosphorus324 mg46 %

Potassium849 mg42 %

Only a trace

Vitamin B12

Show all 18 with amounts

Copper0.6 mg, 60 %

Iron7.8 mg, 56 %

Vitamin B60.69 mg, 49 %

Chloride384 mg, 48 %

Phosphorus324 mg, 46 %

Potassium849 mg, 42 %

Thiamin (vitamin B1)0.42 mg, 38 %

Vitamin A0.264 mg, 33 %

Niacin (vitamin B3)5.1 mg, 32 %

Zinc3 mg, 30 %

Magnesium90 mg, 24 %

Pantothenic acid (vitamin B5)1.1 mg, 18 %

Riboflavin (vitamin B2)0.18 mg, 13 %

Selenium0.006 mg, 11 %

Folate0.021 mg, 11 %

Calcium78 mg, 9.8 %

Vitamin D0.0003 mg, 6 %

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, 2 % of the vitamin D reference intake and 3.6 % of the selenium reference intake per 100 g.

Vitamin C

1.3%in lentil curry, per 100 g

Find it inCherries, West Indian2150 % per 100 g

Vitamin D

2%in lentil curry, per 100 g

Find it inBloater, grilled500 % per 100 g

Selenium

3.6%in lentil curry, per 100 g

Find it inKidney, pig, fried491 % per 100 g

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0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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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 curry against other dishes

Lentil curry comes second for copper here, just behind nut croquettes (fried).

0.4mg

0.2mg

0.1mg

Nut croquettes, fried+0.2 mg

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

Flan, cheese and mushroom, wholemeal−0 mg

Curry, lamb rogan josh−0.1 mg

Stew, beef, with dumplings−0.2 mg

Yorkshire pudding−0.2 mg

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

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Questions about lentil curry

The questions people ask about lentil curry, answered from the dataset.

How many calories are in a portion of lentil curry?

A typical portion (300 g, one serving) gives 483 kcal. Per 100 g the figure is 161 kcal.

Is lentil curry a source of copper?

It is a source of copper: 0.2 mg per 100 g, 20 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

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: copper (0.2 mg, 20 %), iron (2.6 mg, 19 %) and vitamin B6 (0.23 mg, 16 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-763, Curry, lentil, red/masoor dahl, 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.