Protein by portion size, how it ranks for protein density against other Irish supermarket staples, plus real branded examples.
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.
Standard reference label figures, compiled from label data and Open Food Facts — last checked 2026-08-16.
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 |
So 500g of red split lentils (dried) is about 120g of protein for roughly 1650 calories. Raw and cooked weights differ — meat and fish lose water in the pan, so 500g raw comes out lighter cooked while the protein stays put. Weigh as sold to match these figures.
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.
Source values per 100g: 330 kcal · 24g protein · 50g carbs · 1.5g fat. Standard reference nutrition figures for red split lentils (dried) (dry), compiled from label data and Open Food Facts, last checked 2026-08-16.
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.
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. See real examples of branded red split lentils (dried) products above where we have a barcode-verified match.