Lentils are one of the most potassium-rich staples in a plant-based kitchen. A single cup of cooked lentils delivers around 730 mg of potassium, plus fiber, protein, and iron, which makes them a favorite for athletes, meal preppers, and anyone trying to eat more whole foods. This lentil potassium calculator turns your portion size into a quick, reliable potassium estimate.
Use the tool to check raw dry lentils, cooked lentils, or a custom nutrition value from a package label. Enter grams or ounces, choose your daily potassium target, and the calculator will show total potassium, per-serving amounts, and the percentage of your daily need. It is particularly handy for kidney-conscious meal planning, potassium tracking, and balanced diet design.
The results are estimates based on standard USDA nutrition data. For individual medical advice, especially with kidney disease or potassium-restricted diets, consult a doctor or registered dietitian.
🥣 Lentil Potassium Calculator
Estimate the potassium content of raw, cooked, or custom-prepared lentils based on weight.
Enter an amount and click Calculate.
How to Use This Tool
Select the lentil form that matches what you are preparing. The calculator includes standard values for cooked lentils and raw dry lentils; choose "Custom value below" if you have nutrition data from a specific brand or package. Enter the amount in grams or ounces, then set the number of servings if you want the result split across a meal. The daily potassium target defaults to 4,700 mg, the FDA's Daily Value for most adults, but you can adjust it to match your personal care plan.
Click Calculate to see the total potassium, the percentage of the daily target, and a per-serving figure. Use the quick-fill chips for common portions such as half a cup of cooked lentils or one ounce of dry lentils. The reset button restores defaults, and the copy button places the current result in your notes or food log.
Tip: Weigh lentils on a food scale for the most accurate result. Volume measures like cups are convenient but vary with lentil size and cooking method.
Potassium Content by Lentil Form
The values below come from standard USDA nutrition data for mature lentils. The raw value is much higher per 100 grams because dry lentils contain very little water; after cooking, lentils absorb water and the same 100 g portion is more diluted. You can look up detailed entries in the USDA FoodData Central database.
| Form | Approx. potassium per 100 g | Common portion | Potassium per portion |
|---|---|---|---|
| Raw, dry lentils | 677 mg | 1 oz (28 g) | ~190 mg |
| Cooked, boiled, no salt | 369 mg | 1 cup (198 g) | ~730 mg |
| Cooked, boiled, no salt | 369 mg | 1/2 cup (99 g) | ~365 mg |
If your lentils are seasoned, canned, or cooked with salt, the sodium changes but potassium stays roughly in this range. Check the package label for brand-specific numbers.
How the Calculation Works
The calculator uses the simple density formula: potassium (mg) = weight in grams × potassium per 100 g ÷ 100. Weight from ounces is converted to grams by multiplying by 28.3495. Then the total is divided by the serving count to get per-serving values, and divided by the daily target to get the percentage Daily Value.
For example, 150 g of cooked lentils gives 150 × 369 ÷ 100 = 553.5 mg of potassium. This method matches how packaged nutrition labels are generated and is accurate enough for meal planning.
Example 1: A 1-cup serving of cooked lentils (198 g) contains 198 × 369 ÷ 100 ≈ 730 mg, about 16% of the 4,700 mg Daily Value.
Example 2: Two ounces of dry lentils (56.7 g) contains 56.7 × 677 ÷ 100 ≈ 384 mg, roughly 8% of the Daily Value.
Worked Examples
Let's walk through a few real scenarios so you can see how the inputs affect the result.
Recipe for two: You cook 100 g of dry lentils. The calculator with "Raw / dry" and 100 g shows 677 mg total. After cooking, that same batch weighs roughly 250–300 g, but the total potassium stays about the same because cooking adds water rather than removing minerals (some potassium can leach into cooking water). For two servings, each gets about 339 mg.
High-potassium snack: You want a warm lentil bowl with 1.5 cups of cooked lentils (297 g). The calculator returns about 1,096 mg, which is 23% of the Daily Value. That is a meaningful potassium bump, especially if you also eat vegetables or dairy later in the day.
Small side dish: A 3/4-cup portion of cooked lentils (about 149 g) supplies roughly 550 mg, or 12% of the Daily Value. Pairing it with rice, roasted potatoes, and yogurt can easily push a single meal past 1,000 mg.
Important: Potassium needs vary widely. People with chronic kidney disease, those on certain blood pressure medications, or anyone taking potassium supplements should get individualized guidance from a doctor or registered dietitian.
Tips for Better Estimates
Weigh dry lentils before cooking if you are tracking the total recipe. Weigh cooked lentils after cooking if you are tracking a ready-to-eat portion. Do not use the dry value for a cooked portion, and vice versa, because water content changes the mg per 100 g dramatically. If you cook lentils in a large amount of water and discard the water, you may lose some potassium; using the cooked value already reflects typical boiling loss.
For mixed dishes, measure only the lentil component. For soups or stews, estimate the drained lentil weight or use the raw weight of lentils added to the pot. If a packaged lentil product provides potassium per serving, enter that number using the custom option for a more precise result.
Pro tip: Keep a running total across your day. A typical target of 4,700 mg is equivalent to about twelve medium bananas, but lentils, potatoes, beans, and yogurt make it easier to reach without huge portions.
Frequently Asked Questions
Are canned lentils the same as cooked lentils? Canned lentils are already cooked, so their potassium per 100 g is close to boiled lentils, though the liquid and any added salt affect sodium, not potassium. Drain and rinse them if you want to reduce sodium.
Do red lentils have less potassium than green or brown lentils? The differences among common lentil varieties are small. Red and yellow split lentils are slightly lower in some minerals, but for practical planning you can use the same estimates.
Does rinsing or soaking dry lentils remove potassium? Potassium is water-soluble, so soaking and discarding the water can remove some potassium. The standard raw value assumes dry lentils as purchased; if you soak and drain them, the cooked value is a closer estimate.
Is 4,700 mg the right target for everyone? No. It is a general Daily Value used on food labels in the United States. Your target can be higher for athletes or lower for people managing kidney disease. Always follow medical advice.
If you're comparing potassium across plant foods, the pineapple potassium calculator can help with fruit and the quinoa nutrition calculator covers another popular whole grain.