How much protein is in 4 oz of lentils, cooked?

A 4 oz (113g) serving of lentils, cooked provides 10.2g of protein and 132 calories, along with 22.8g of carbohydrates and 0.5g of fat.

How much lentils, cooked do I need to get 30g of protein?

To get 30 grams of protein from lentils, cooked, you need 11.7 oz (333 grams), which contains approximately 386 calories.

100 grams of lentils, cooked contains 9g of protein (116 kcal). One full pound (16 oz / 454g) contains 40.8g of protein (526 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 10.2g Protein (132 kcal)

To hit 30g of protein from lentils, cooked, measure 11.7 oz (333 g) for ~386 calories.

Per 4 oz (113g US)

10.2g P

132 kcal · 22.8g C · 0.5g F

Per 100 Grams

9g P

116 kcal · 20.1g C · 0.4g F

Per 1 Pound (16 oz)

40.8g P

526 kcal total

30g Protein Portion

11.7 oz

333g · 386 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	7.8 oz	222 g	258 kcal	44.6g C · 0.9g F
30g Protein	11.7 oz	333 g	386 kcal	66.9g C · 1.3g F
40g Protein	15.7 oz	444 g	515 kcal	89.2g C · 1.8g F
50g Protein	19.6 oz	556 g	645 kcal	111.8g C · 2.2g F