Protein by portion size and protein density against other Irish supermarket staples.
60g of dried red lentils has about 14.4g of protein. Dried red split lentils: 24g protein per 100g, or 7.3g per 100 calories. A typical 60g dry serving provides about 14.4g protein; cooking changes the weight, not that dry-label figure.
Reference estimates, not a current label for every brand. Check the label on your own pack.
Food tip: These figures are for dry lentils. Cooking changes their weight, so keep dry and cooked comparisons consistent.
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There's around 24g of protein per 100g of red split lentils (dried) (dry), so a typical 60g serving gives you roughly 14.4g. That works out to 7.3g of protein per 100 calories, which makes red split lentils (dried) the #9 most protein-dense of the 12 everyday staples we track. See the full protein density ranking.
Nobody weighs out exactly 100g. Here's what red split lentils (dried) gives you at the weights you actually cook with — grams of protein and calories for each, worked out from the 24g of protein and 330 kcal per 100g.
| Portion | Protein | Calories |
|---|---|---|
| 60g typical serving | 14.4g | 198 kcal |
| 100g | 24g | 330 kcal |
| 150g | 36g | 495 kcal |
| 200g | 48g | 660 kcal |
| 250g | 60g | 825 kcal |
| 500g | 120g | 1650 kcal |
| 1 kg | 240g | 3300 kcal |
These figures use dry weight, before cooking. Water changes the cooked weight, so 100g cooked is not the same portion as 100g dry. Weigh the dry amount to use this table; count milk, oil, sauces and other additions separately.
Red split lentils (dried) carries roughly 330 kcal per 100g (about 198 kcal in a 60g serving). The most useful way to judge a food for fat loss isn't per 100g — it's what you get for every 100 calories you eat. Here's how red split lentils (dried) stacks up per 100 calories:
| Per 100 calories | Protein | Carbs | Fat |
|---|---|---|---|
| Red split lentils (dried) | 7.3g | 15.2g | 0.5g |
The higher the protein figure here, the more filling red split lentils (dried) is for the calories — which is exactly what you want when you're eating in a deficit. A high protein-per-calorie food keeps you full on fewer calories.
Reference values used per 100g: 330 kcal · 24g protein · 50g carbs · 1.5g fat (dry). These are reference estimates, not a current label for every brand. Each portion is calculated as its weight in grams ÷ 100 × the reference value. Check your own pack for its nutrition and preparation basis. Brand values vary, so check the label on your own pack.
At 14.4g of protein per 60g serving, hitting a 150g daily protein target from red split lentils (dried) alone would take about 10.4 servings. In practice you'd spread that across two or three protein sources — use the macro calculator to set your own number first.
That is protein in a portion, not a whole day's target. The daily protein guide explains how to estimate your needs and spread them across normal meals.
There's about 24g of protein per 100g of red split lentils (dried) (dry). A typical 60g serving delivers roughly 14.4g of protein.
About 120g of protein, for roughly 1650 calories. 200g gives you around 48g. The full portion table above runs from 100g to 1kg, all worked out from the 24g per 100g figure.
It carries about 7.3g of protein per 100 calories, ranking #9 of the 12 everyday staples we compare for protein density. The higher that number, the more protein you get for the calories you eat.
It's a standard item at Tesco, Aldi and Lidl in Ireland. Brand values vary, so check the label on your own pack.
