Lentils serving size, cups to grams and 30 g of protein
Here a serving of boiled lentils is counted as 1 cup, which USDA weighs at 7 oz (198 g), with 230 calories and 17.9 g protein. 100 g (3.5 oz) is about 1/2 cup. For 30 g of protein you need 11.7 oz (333 g), about 1 2/3 cups, with 386 calories.
Serving sizes of boiled lentils
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 7 oz (198 g) | 230 calories | 17.9 g | 39.9 g | 0.75 g |
| 1 tbsp | 12.3 g | 14 calories | 1.1 g | 2.5 g | 0.05 g |
| 1 oz | 1 oz (28 g) | 33 calories | 2.6 g | 5.7 g | 0.11 g |
| 100 g | 3.5 oz (100 g) | 116 calories | 9 g | 20.1 g | 0.38 g |
Cups to grams
USDA weighs 1 cup of boiled lentils at 198 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 7 oz (198 g) | 230 calories |
| 3/4 cup | 5.2 oz (148 g) | 172 calories |
| 2/3 cup | 4.7 oz (132 g) | 153 calories |
| 1/2 cup | 3.5 oz (99 g) | 115 calories |
| 1/3 cup | 2.3 oz (66 g) | 77 calories |
| 1/4 cup | 1.7 oz (50 g) | 57 calories |
| 1 tbsp | 12.4 g | 14 calories |
| 1 tsp | 4.1 g | 5 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 2.3 tbsp | 33 calories |
| 100 g (3.5 oz) | 1/2 cup | 116 calories |
| 1 lb (454 g) | 2 1/4 cups | 526 calories |
What 3.5 oz (100 g) of lentils looks like
3.5 oz (100 g) of boiled lentils is 3.5 oz, or about 1/2 cup. It has 116 calories, 9 g protein, 20.1 g carbs and 0.38 g fat.
How much lentils for 30 g of protein
There is 9 g of protein in 3.5 oz (100 g) of boiled lentils. 30 g of protein takes 11.7 oz (333 g), about 1 2/3 cups, which comes with 386 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 7.8 oz (222 g) | 1 1/8 cups | 257 calories |
| 30 g | 11.7 oz (333 g) | 1 2/3 cups | 386 calories |
| 40 g | 15.6 oz (443 g) | 2 1/4 cups | 514 calories |
| 50 g | 19.6 oz (554 g) | 2 3/4 cups | 643 calories |
Weights are for the form named above. Raw and cooked weights differ, see below.
Raw, cooked and other forms
The same measure weighs differently once food is cooked, dried or canned, and so do the calories in it. USDA numbers for each form:
| Form | USDA measure | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) |
|---|---|---|---|
| Boiled lentils | 1 cup: 7 oz (198 g) | 116 calories | 9 g |
| Raw lentils | 1 cup: 6.8 oz (192 g) | 352 calories | 24.6 g |
| Dry lentils | — | 351 calories | 23.6 g |
100 g (3.5 oz) of raw lentils makes about 302 g (10.7 oz) of boiled lentils. By volume, 1 cup raw turns into about 3 cups cooked.
Estimate: the dry matter is assumed to stay in the food, so the weight changes only by the water USDA measured in each form. The real yield depends on how much water you cook it in and for how long.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Boiled lentils: Lentils, mature seeds, cooked, boiled, without salt, FDC ID 172421 (SR Legacy, published 2019-04-01) · full nutrition facts
- Raw lentils: Lentils, raw, FDC ID 172420 (SR Legacy, published 2019-04-01) · full nutrition facts
- Dry lentils: Lentils, dry, FDC ID 2644283 (Foundation Foods, published 2023-10-26)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.