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Foods / Dals and pulses

Lentil whole (Sabut masoor): Nutrition and who it suits

Lentil whole is a good choice for weight loss, PCOS, diabetes and menopause. 100 g has 299 kcal, 22.5 g of protein and 16.8 g of fibre. One serving is one katori cooked (30 g dry), about 90 kcal.

Lentil whole (Sabut masoor)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy299 kcal
Protein22.5 g
Carbohydrate48.5 g
Fibre16.8 g
Sugars1.6 g
Fat0.6 g
Folate132 µg
Magnesium101 mg
Zinc3.6 mg

Where its calories come from

31%67%
  • Protein 31%
  • Carbohydrate 67%
  • Fat 2%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of lentil whole?

About 90 kcal for one katori cooked (30 g dry), and about 180 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (30 g) fills.

18%Folate
39.6 µg
15%Protein
6.7 g
8%Magnesium
30.3 mg
8%Zinc
1.1 mg
8%Iron
2.3 mg
7%Potassium
227 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code B014. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is lentil whole good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

5.6 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

5 g of fibre for 14.5 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

5 g of fibre for 14.5 g of carbohydrate, which slows the rise in sugar.

Menopause

Good choice

6.7 g of protein in a 30 g serving helps you hold on to muscle.

Weight lossGood choice5.6 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesGood choice5 g of fibre for 14.5 g of carbohydrate, which slows the rise in sugar.
MenopauseGood choice6.7 g of protein in a 30 g serving helps you hold on to muscle.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Varieties

Per 100 g.

VarietykcalProtein (g)Carbs (g)Fibre (g)
Brown (shown above)29922.548.516.8
Yellowish29822.947.916.7

Also called

Assamese: Gota masur mah; Bengali: Mosur; Gujarati: Masoor (Kathai); Hindi: Masur dal; Kannada: Masur bele; Kashmiri: Masoor; Malayalam: Masur parippu; Marathi: Masur dal; Odia: Masura; Punjabi: Saboot masari dal; Sanskrit: Masura; Tamil: Mysore paruppu; Telugu: Misur pappu; Urdu: Masur dal.

Related

Rajma (kidney beans)Dry peasSabut moong (whole green gram)Sabut urad (whole black gram)Moth bean (Motha)Kala chana (whole Bengal gram)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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