Plant · legume
Red Lentils (boiled)
Red Lentils (boiled) provides 7.6 g of protein per 100 g (10.9 g per typical serving).
7.6gprotein / 100 g
- Per serving
- 10.9 g (1 cup · 144 g)
- Calories
- 116 kcal / 100 g
- Protein density
- 6.6 g / 100 kcal
PDCAAS
0.54
Scale 0–1 (capped at 1.0)
DIAAS
50%
Moderate quality
Leucine
0.63 g
0.9 g per serving
Digestion
Medium
Best: Anytime
Limiting amino acid
Methionine
Pair it to complete the profile
Nutrition per 100 g
- Protein 7.6 g 27% kcal
- Fat 0.4 g 3% kcal
- Carbs 20.1 g 70% kcal
| Calories | 116 kcal |
|---|---|
| Leucine | 625 mg (8.2% of protein) |
| Lysine | 525 mg |
| Typical serving | 1 cup (144 g) |
Leucine threshold
About 2.5–3 g of leucine per meal maximally switches on muscle protein synthesis.
2.5 g
One serving (1 cup) = 0.9 g leucine
About 2.8 servings reach the threshold, or combine with a leucine-rich food.
Pair it with
- Rice, oats or whole-grain breadGrains supply the methionine legumes and fruits lack.
- Sesame, sunflower or hemp seedsSeeds are rich in sulfur amino acids.
- Eggs or dairy (if vegetarian)Complete proteins fill every gap.
Cost & footprint
- Cost per gram of protein
- $0.008
- Cost for 30 g protein
- ≈ $0.24
- Carbon footprint
- 1.2 kg CO₂e / kg
LowHigh
US retail estimates; prices and emissions vary by region and producer.