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Cooked lentils Calories
High fiber and plant protein
CALORIES
GI
POTASSIUM
FIBER
Cooked lentils Nutrition Facts
Selected: 100 g
116
KCAL / 100G
Carbs
20.1g
· 67%
Protein
9g
· 30%
Fat
0.4g
· 3%
Fiber
7.9g
Cooked lentils Vitamins & Minerals
Vitamins
Folate
181µg · 45% DV
B1
0.17mg · 14% DV
B6
0.18mg · 11% DV
B3
1.06mg · 7% DV
Minerals
Phosphorus
180mg · 26% DV
Iron
3mg · 17% DV
Potassium ⭐
369mg · 11% DV
Magnesium
36mg · 9% DV
Cooked lentils Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked 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 Cooked lentils Contain Allergens?
No known major allergens
Which Diets Is Cooked lentils Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cooked lentils Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 5.7:1
Above the ideal 4:1 (5.7:1).
Foods Similar to Cooked lentils
Cooked lentils — Frequently Asked Questions
Why do cooked lentils sometimes cause gas?
Lentils contain fermentable carbohydrates that gut bacteria can break down, producing gas. Starting with a small portion, increasing it gradually, cooking lentils thoroughly, and eating slowly may help.
Do lentils need to be soaked before cooking?
Red and green lentils do not require soaking, although larger varieties may cook faster after soaking. Draining the soaking water and cooking in fresh water may make them easier to tolerate for some people.
How long do cooked lentils keep in the refrigerator?
If cooled and refrigerated in a covered container within two hours of cooking, they generally keep for 3 to 4 days. Discard them if they develop a sour smell, mold, bubbling, or a slimy texture.
Can cooked lentils be frozen?
Yes. Freeze plain cooked lentils in meal-sized portions, then reheat them from frozen or thaw them in the refrigerator. For the best texture, use them within a few months.
What should I eat with lentils to help absorb their iron?
Pair lentils with vitamin C-rich foods such as lemon, tomatoes, peppers, parsley, or citrus fruit to support absorption of plant-based iron. Having tea or coffee away from the meal can also be helpful.
Is rice or yogurt a better side for lentils?
Rice, bulgur, or whole-grain bread can complement the amino acid profile of lentils. Yogurt adds flavor and fullness, while a lemony salad is especially useful if iron absorption is a priority.
Are lentils better before or after a workout?
Lentils work well after exercise as part of a balanced meal containing carbohydrates and protein. Because they are high in fiber, a large serving immediately before intense training may cause digestive discomfort for some people.
Is it okay to eat lentils at night?
Eating lentils at night is fine for many people, but their fiber content can cause bloating in those with sensitive digestion. A smaller evening portion and thoroughly cooked lentils may be easier to manage.
Do lentils provide the same type of protein as meat?
Lentils are a valuable plant protein source, but their amino acid pattern differs from meat. Eating them alongside grains, nuts, or seeds over the course of the day helps support a more balanced protein intake.
Can people with gout or kidney stones eat lentils?
Most people with gout or elevated uric acid can include lentils in sensible portions, as legumes do not act like organ meats and certain meat products. Anyone with kidney disease, recurrent stones, or an individualized potassium or phosphorus restriction should follow guidance from their clinician.
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Nutrition data compiled from USDA FoodData Central and scientific sources.