USDA-derived comparison
Lentils (cooked) vs Red Lentils
Red Lentils leads for Iron, Phosphorus and Vitamin B1 per 100g, while Lentils (cooked) holds its own elsewhere.
Who each is for: Choose red Lentils for iron and phosphorus.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Lentils (cooked)
Typical serving: 1 cup (198g)
15/100
No clear per-100g leads, which is a result in itself.
Full Lentils (cooked) pageRed Lentils
Typical serving: a 60g dry portion (60g)
25/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Lentils (cooked) | Red Lentils |
|---|---|---|
| Calories | 116 kcal | 358 kcal |
| Protein | 9 g | 24 g |
| Carbs | 20 g | 63 g |
| Fat | 0 g | 2 g |
| Fiber | 8 g | 11 g |
| Sat fat | 0 g | 0 g |
| Sodium | 2 mg | 7 mg |
| Potassium | 369 mg | 668 mg |
| Calcium | 19 mg | 48 mg |
| Iron | 3.3 mg | 7.4 mg |
| Magnesium | 36 mg | 59 mg |
| Zinc | 1.3 mg | 3.6 mg |
| Vitamin C | 2 mg | 2 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 181 µg | 204 µg |
Servings differ: 1 cup of lentils (cooked) is about 198g, a 60g dry portion of red lentils about 60g. Scale accordingly before deciding anything on the 100g basis alone.
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