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Green 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 Green Lentils (200 g) has 232 calories. That works out to 116 calories per 100 g. It contains 40.2 g of carbs, 18 g of protein, 0.8 g of fat and 15.8 g of fiber. Its 362 µg of Folate covers 91% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
What is Green Lentils?
Green lentils are small, round pulses sold with their green-brown skins intact. They keep their shape after cooking, so they work well in soups, stews, salads and grain bowls. Across the Mediterranean and Middle East, they are often simmered with aromatics and served with rice or bread; they are also a handy staple for home cooks looking for a filling meat-free meal.
Their earthy, gently peppery flavour and firm, tender bite pair well with onions, herbs, lemon and roasted vegetables. Green lentils provide plant protein and fibre; cooked lentils contain 7.9 g of fibre per 100 g. For a lighter dish, dress them with lemon and herbs rather than a generous pour of oil, or serve alongside fresh vegetables.
Green 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%
Green Lentils Vitamins & Minerals
Vitamins
Folate
181µg · 45% DV
B1
0.34mg · 28% DV
B6
0.35mg · 21% DV
B5
0.57mg · 11% DV
Minerals
Phosphorus
180mg · 26% DV
Iron
3mg · 17% DV
Potassium ⭐
369mg · 11% DV
Magnesium
36mg · 9% DV
How Nutritious Is Green 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.
Green Lentils Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green 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 Green Lentils Processed?
NOVA 1
Unprocessed
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 Green Lentils Contain Allergens?
No known major allergens
Which Diets Is Green 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
Green Lentils Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Compare Green Lentils
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Frequently Asked Questions About Green Lentils
Do Green Lentils need to be soaked before cooking?
No, Green Lentils do not need soaking before cooking. Rinse and sort them, then simmer until tender; soaking is optional and can shorten the cooking time, especially when you want dinner ready sooner.
How long do Green Lentils take to cook?
Green Lentils usually take about 20–30 minutes to simmer on the stovetop, though older lentils may need longer. Start checking for tenderness near the lower end of that range and cook until they are soft but still hold their shape.
What is the water-to-Green Lentils ratio?
Use about three cups of water for every cup of dry Green Lentils when simmering them in a pot. Add more water if needed, then drain any excess once the lentils are tender; for soup, keep the cooking liquid.
Why are my Green Lentils still hard after cooking?
Green Lentils can stay hard if they are old or if acidic ingredients such as tomatoes, vinegar, or lemon are added too early. Keep simmering them in plain water until tender, then add acidic ingredients toward the end.
Can you eat Green Lentils raw?
No, dried Green Lentils should be cooked before eating. Raw lentils are very hard to digest and may contain compounds that cooking reduces; rinse them first, then simmer until completely tender.
How are Green Lentils different from red lentils?
Green Lentils generally keep their shape after cooking and have a firmer texture with an earthy, peppery flavor. Red lentils are usually split and hulled, so they cook faster and soften into soups and purées.
What do Green Lentils taste like, and what dishes work best with them?
Green Lentils have a mild, earthy flavor with a slightly peppery note. Their firm texture works especially well in salads, grain bowls, stews, and soups where you want distinct lentils rather than a smooth purée.
How should you store cooked Green Lentils, and can you freeze them?
Keep cooked Green Lentils in a covered container in the refrigerator and use them within a few days. They also freeze well; thawed lentils may be softer, so use them in soups, stews, or warm bowls.
Do Green Lentils cause gas or bloating?
They can cause gas or bloating in some people because they contain fiber and fermentable carbohydrates. Rinse them well, cook them until fully tender, and begin with a smaller serving if lentils tend to upset your digestion.
Are Green Lentils good for weight loss?
Green Lentils can support a filling meal because their fiber and plant protein help with satiety. Add them to salads, soups, or vegetable-based dishes, and be mindful of rich toppings and portion size if you are managing your weight.
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Nutrition data compiled from USDA FoodData Central and scientific sources.