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Boiled Lentils Calories
Plant protein, fiber, iron and folate source
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Boiled Lentils (198 g) has 230 calories. That works out to 116 calories per 100 g. It contains 39.8 g of carbs, 17.8 g of protein, 0.8 g of fat and 15.6 g of fiber. Its 358.4 µg of Folate covers 90% of the Daily Value. Its glycemic index is 29 (low), so it raises blood sugar slowly.
What is Boiled Lentils?
Boiled lentils are dried lentils simmered in water until tender. Brown and green varieties often keep their shape, making them useful across the cuisines of South Asia, the Mediterranean and beyond. They can be served warm as a side or cooled and folded into salads with herbs, vegetables and a tangy dressing; they also make a hearty base for soups and stews.
Their soft texture and earthy, mild flavour pair well with lemon, garlic and spices. Boiled lentils provide plant protein and fibre, with about 7.9 g of fibre per 100 g. For a lighter salad or side, dress them with lemon and herbs and use oil sparingly.
Boiled Lentils Nutrition Facts
Selected: 100 g
116
KCAL / 100G
Carbs
20.1g
· 7% DV
Protein
9g
· 18% DV
Fat
0.4g
· 1% DV
Fiber
7.9g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 30% · Fat 3%
Boiled Lentils Vitamins & Minerals
Vitamins
Folate
181µg · 45% DV
B1
0.17mg · 14% DV
B6
0.18mg · 11% DV
B5
0.38mg · 8% DV
Minerals
Phosphorus
180mg · 26% DV
Iron
3mg · 17% DV
Potassium ⭐
369mg · 11% DV
Magnesium
36mg · 9% DV
How Nutritious Is Boiled Lentils?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Boiled Lentils Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled Lentils
To burn the 116 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Boiled Lentils Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled Lentils Contain Allergens?
No known major allergens
Which Diets Is Boiled Lentils Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled Lentils Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
Compare Boiled Lentils
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Frequently Asked Questions About Boiled Lentils
How do you cook boiled lentils from scratch?
To make boiled lentils, rinse and sort dry lentils, cover them with water in a saucepan, and simmer until tender. Cooking time varies by variety and age; start checking early and drain them when they reach the texture your recipe needs.
How long do boiled lentils last in the fridge?
Store boiled lentils in a clean, covered container in the refrigerator once they have cooled. Keeping them with a little of their cooking liquid can help prevent drying. Discard them if they develop an unusual smell, slimy texture, or visible mold.
Can you freeze boiled lentils?
Yes, boiled lentils freeze well. Let them cool, divide them into recipe-sized portions, and pack them in airtight freezer-safe containers. Their texture may soften after thawing, so use previously frozen lentils in soups, stews, or sauces.
Do boiled lentils need to be soaked before cooking?
No, most lentils do not need soaking before you cook them. Rinse and sort them instead, then simmer until tender. Soaking can shorten cooking time, but it is optional; red lentils usually soften quickly and are often cooked without soaking.
How do you keep boiled lentils from turning mushy?
To keep boiled lentils intact, choose green or brown lentils, simmer them gently, and check their texture as they cook. Drain them as soon as they are tender. Red lentils break down more readily, making them better suited to soups and purées.
Should you rinse boiled lentils after cooking?
You do not have to rinse boiled lentils after cooking. Drain them for most recipes; if you want a cooler, less starchy texture for a salad, briefly rinse them under cool water. Rinse dry lentils before cooking to remove dust or debris.
What can you make with boiled lentils?
Boiled lentils work in lentil salads, soups, stews, grain bowls, veggie burgers, and pasta sauces. Toss them with vegetables and a sharp dressing for a quick salad, or stir them into a simmering dish near the end so they keep their shape.
Can you eat boiled lentils cold?
Yes, boiled lentils are safe to eat cold when they have been handled and refrigerated properly. Add them to salads or grain bowls straight from the fridge, or let them lose their chill briefly before serving; do not leave them out for an extended time.
Do boiled lentils cause gas?
Boiled lentils can cause gas or bloating in some people because their fermentable carbohydrates are broken down by gut bacteria. Thorough cooking and gradually increasing the portion may help. If canned lentils are used, rinsing them can also wash away some of those carbohydrates.
Are boiled lentils good for people with diabetes?
Boiled lentils can fit into a diabetes-friendly meal because their fiber and protein may slow digestion and support steadier blood sugar after eating. Pair them with non-starchy vegetables and follow your individual meal plan; ask your clinician or dietitian if you need tailored advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.