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Boiled Lentils Calories
Plant protein, fiber, iron and folate source
CALORIES
GI
POTASSIUM
FIBER
Boiled Lentils Nutrition Facts
Selected: 100 g
116
KCAL / 100G
Carbs
20.1g
· 67%
Protein
9g
· 30%
Fat
0.4g
· 3%
Fiber
7.9g
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
Boiled Lentils Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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).
Foods Similar to Boiled Lentils
Boiled Lentils — Frequently Asked Questions
How can I make boiled lentils taste better?
Season them near the end of cooking with olive oil, lemon, cumin, garlic, black pepper, and fresh herbs. Adding salt late may also help the lentils soften more readily.
Why do boiled lentils sometimes stay firm?
Older lentils can take longer to soften, and acidic ingredients such as tomatoes or lemon juice may slow softening when added early. Simmer lentils in enough water until tender, then add acidic ingredients.
How long do boiled lentils keep in the fridge?
Cool them promptly and store them in a sealed container; they are generally best used within 3 to 4 days. Do not keep cooked lentils that have sat at room temperature for more than two hours.
Can boiled lentils be frozen?
Yes. Drain, cool completely, divide into portions, and freeze in airtight containers or freezer bags. Thawed lentils should not be refrozen.
Are canned lentils as good as home-cooked lentils?
Both can be nutritious and convenient, but cooking them at home gives you more control over added salt. If using canned lentils, rinse and drain them to reduce some of the sodium.
What goes well with boiled lentils in a meal?
They pair well with grains, roasted vegetables, leafy greens, eggs, yogurt, or a lemony tahini dressing. Combining them with vitamin C-rich foods such as peppers, tomatoes, or citrus can support absorption of plant-based iron.
Should I eat boiled lentils before or after a workout?
They can work well after exercise as part of a balanced meal containing carbohydrate and plant protein. Right before training, their fibre may cause bloating for some people, so a smaller portion and more time before exercise may be more comfortable.
Do boiled lentils cause gas?
They can cause gas in some people because they contain fermentable carbohydrates. Soaking dried lentils, changing the cooking water, cooking them thoroughly, and increasing portions gradually may help.
Are boiled lentils healthier than rice?
They are not direct substitutes: lentils provide more fibre and plant protein, while rice is mainly a carbohydrate staple. Combining lentils with rice can make a satisfying, balanced meal rather than choosing one as universally better.
Who should be cautious with boiled lentils?
People with irritable bowel syndrome or a known sensitivity to legumes may need to limit portions and assess tolerance. Anyone following a medically prescribed protein or potassium restriction, such as some people with kidney disease, should seek individualized advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.