Lentils are a staple of plant-based diets, prized for their protein, fiber, and budget-friendly cost. But when you are tracking fat intake — whether for weight management, medical nutrition therapy, or athletic performance — it helps to know exactly how much fat ends up in your portion. This Lentil Fat per 100g Calculator gives you precise fat numbers for brown, green, red, Puy, and black lentils, in both dry and cooked forms.
The calculator converts any serving you enter — grams, ounces, or cups — into the equivalent fat grams, calories from fat, and percentage of the Reference Daily Intake. Because lentils are naturally low in fat, most results will be modest, but those small amounts still matter for people on strict fat budgets, such as those managing gallbladder disease, following a keto-style macro plan, or counting calories. Use the quick presets for common portion sizes, or switch to custom values if you have a specific product label.
🥣 Lentil Fat per 100g Calculator
Calculate fat in your lentil serving — dry or cooked, any amount.
How to Use This Calculator
Start by selecting the type of lentil you are using. The nutritional values for brown, green, red, Puy, and black lentils are slightly different, so the calculator automatically adjusts the fat-per-100g number. Next, choose whether your amount refers to dry (raw) or cooked lentils — this is the most common source of error, because cooking roughly triples the weight due to water absorption but does not add fat.
Then enter your portion size in grams, ounces, or cups, and click Calculate Fat. The result panel shows the total fat in your serving, the fat per 100g, calories derived from fat, and how much that serving contributes to the daily reference value of 78g of fat on a 2,000-calorie diet. If you select Custom as the lentil type, a second field appears where you can enter the fat content listed on your package — useful for flavored lentil mixes or branded products with added ingredients.
How It Works: Fat in Lentils
Lentils are naturally almost fat-free. The small amount present consists mostly of polyunsaturated and monounsaturated fats, with a little saturated fat. The calculator uses a simple proportional formula:
For standard values, the calculator draws on average USDA FoodData Central entries. Dry lentils contain about 1.1–1.3g fat per 100g depending on variety. When cooked in water without oil, the same weight of cooked lentils contains roughly 0.4–0.5g fat per 100g because the water absorbed during cooking dilutes the fat content by weight. The total fat in your pot will only increase if you add oil, butter, ghee, or fatty ingredients. A typical tablespoon of olive oil contains about 14g fat — far more than the fat naturally present in a full bowl of lentils — so recipe fats must be logged separately.
Reference Table: Fat Content by Lentil Type
| Lentil Type | Dry (g fat per 100g) | Cooked (g fat per 100g) |
|---|---|---|
| Brown / Green | 1.2 | 0.4 |
| Red / Yellow | 1.1 | 0.4 |
| French / Puy | 1.3 | 0.5 |
| Black / Beluga | 1.1 | 0.4 |
These are reference averages. Actual values vary slightly by harvest, brand, and preparation method. For packaged lentils, use the nutrition label when it is available. All cup conversions in this calculator use 200g per cup, a common approximation for both dry and cooked lentils; for the most accurate tracking, weigh your serving instead.
Worked Examples
Example 1: 75 g dry brown lentils. Brown lentils contain 1.2g fat per 100g. Fat = 75 ÷ 100 × 1.2 = 0.90g. Calories from fat = 0.90 × 9 = 8.1 kcal.
Example 2: 1 cup cooked red lentils (200g). Red lentils contain 0.4g fat per 100g cooked. Fat = 200 ÷ 100 × 0.4 = 0.80g.
Example 3: 3 oz French Puy lentils, dry. Convert 3 oz to grams: 3 × 28.35 = 85.05g. Fat = 85.05 ÷ 100 × 1.3 = 1.11g.
Common Mistakes to Avoid
- Confusing dry and cooked weights. 100g of dry lentils expands to about 250–300g cooked. If you log the dry weight as cooked, you will under-report fat by about threefold.
- Assuming “low fat” means zero fat. Even if you eat a large bowl, the fat from lentils alone is minimal, but adding a tablespoon of olive oil adds roughly 14g fat — far more than the lentils themselves.
- Using volume inconsistently. A “cup” of lentils can mean dry or cooked, and the actual gram weight varies. We use 200g per cup for both dry and cooked, which is a reasonable average; for precise tracking, use a kitchen scale.
- Copying packaged values without checking serving size. Some labels list values for a 1/4-cup dry portion, others for a cooked portion. Adjust accordingly.
- Forgetting added ingredients. Lentil soups and dals often contain oil, coconut milk, or meat, which can add substantial fat. Log those separately and rely on this calculator only for the lentils themselves.
Frequently Asked Questions
Are lentils keto-friendly?
Not usually. Lentils are high in carbohydrates — roughly 20g net carbs per 100g cooked — so most keto plans limit them to small servings. Their fat content, however, is very low.
Why does French/Puy lentil have more fat?
The difference is small (0.1–0.2g per 100g) and mostly due to variety and growing conditions. For most people, the type you choose makes little practical difference unless you eat very large portions.
Should I use the dry or cooked value?
Use the value that matches how you measure your food. If you weigh raw lentils before cooking, use the dry value. If you weigh the cooked portion after cooking, use the cooked value.
Do lentils contain cholesterol or trans fat?
No. Like all plant foods, lentils contain no cholesterol. They have negligible trans fat, and the tiny amount of fat they do contain is mostly unsaturated.
How accurate is the 78g daily value?
The U.S. FDA uses 78g of total fat per day as a reference for a 2,000-calorie diet. Your personal fat target may be different — for example, low-fat diets often aim for 20–35% of calories from fat. The percentage shown here is a reference point, not medical advice. See the FDA Daily Value guidance for more detail.
For more detailed nutrient profiles, consult USDA FoodData Central or the Wikipedia Lentil article. If you are also tracking carbohydrates in other legumes, explore our bean carbs calculator to compare.