1 cup (medium) of Green Lentils (Boiled) (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 Green Lentils (Boiled)?

Green Lentils (Boiled) are whole green lentils simmered in water until tender. Their mild, earthy flavour and soft but pleasantly firm texture make them useful in soups, stews and salads across many cuisines. They’re often served warm with grains or vegetables, or cooled and tossed with herbs, onion and a sharp dressing. Rinsing them after cooking and letting them drain well helps keep a salad from turning watery.

They offer plant protein and fibre, along with iron and folate, and make a filling base for a meat-free meal. Pair them with roasted vegetables or rice, or add lemon and fresh herbs for a lighter, brighter dish.

Green Lentils (Boiled) Nutrition Facts

Selected: 100 g

116

KCAL / 100G

Carbs

20.1g

· 7% DV

Protein

· 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 (Boiled) Vitamins & Minerals

Vitamins

Folate

181µg · 45% DV

0.17mg · 14% DV

0.17mg · 10% DV

0.38mg · 8% DV

Minerals

Phosphorus

180mg · 26% DV

Iron

3mg · 17% DV

Potassium ⭐

369mg · 11% DV

Magnesium

36mg · 9% DV

How Nutritious Is Green Lentils (Boiled)?

Nutrient density

Very high

80/ 100

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

72/ 100

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 (Boiled) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Green Lentils (Boiled)

To burn the 116 calories in 100 g:

🚶

29min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

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 (Boiled) 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 Green Lentils (Boiled) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Green Lentils (Boiled) 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 (Boiled) Fat Profile

SATURATED

0.06g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.17g

⚖️

Omega 6:3 ratio 4.3:1

Above the ideal 4:1 (4.3:1).

Compare Green Lentils (Boiled)

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Green Lentils (Boiled) vs Edamame5 kcal fewer per 100 g

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Green Lentils (Boiled) vs White Beans11 kcal fewer per 100 g

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Green Lentils (Boiled) vs Bean Stew with Meat4 kcal fewer per 100 g

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Green Lentils (Boiled) vs Lentil Soup41 kcal more per 100 g

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Foods Similar to Green Lentils (Boiled)

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

🥣

Red lentil soup

70 kcal

Frequently Asked Questions About Green Lentils (Boiled)

How do you cook boiled green lentils into a quick meal?

Boiled green lentils are ready to add to a meal, so warm them with sautéed onion, garlic, tomatoes, and spices for a quick stew. They also work well tossed into grain bowls or stirred into soup near the end of cooking.

How long do boiled green lentils last in the fridge?

Boiled green lentils keep for about 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and discard them if they develop an unusual smell, a slimy texture, or visible mold.

Can you freeze boiled green lentils?

Yes, boiled green lentils freeze well. Cool them first, divide them into meal-sized portions, and store them in airtight freezer containers. Thaw in the refrigerator or add them directly to soups and stews while reheating.

How do you stop boiled green lentils from turning mushy?

To keep boiled green lentils intact, avoid prolonged reheating and stir them gently into recipes near the end. Their texture also depends on the lentil variety and how long it was cooked; use them in salads while they are cool and firm.

Can boiled green lentils replace canned lentils in a recipe?

Yes, boiled green lentils can replace canned lentils in most recipes. Drain them if they are sitting in cooking liquid, then use a similar amount; taste before adding salt because canned lentils may already be seasoned.

How do you make a salad with boiled green lentils?

For a simple boiled green lentil salad, combine cooled lentils with chopped cucumber, herbs, and red onion, then dress with lemon juice and olive oil. Add the dressing shortly before serving to keep the lentils from becoming overly soft.

Are boiled green lentils good for meal prep?

Yes, boiled green lentils are convenient for meal prep because they can be portioned ahead and added to salads, soups, or grain bowls. Store them separately from fresh vegetables and dressing so the other ingredients keep their texture.

Do boiled green lentils cause gas?

Boiled green lentils can cause gas or bloating in some people because they contain fermentable carbohydrates and fiber. If they bother you, start with a smaller serving, eat them slowly, and increase the amount gradually as tolerated.

Are boiled green lentils good for blood sugar control?

Boiled green lentils can fit into meals for blood sugar management because their fiber and protein slow digestion compared with many refined starches. Pair them with vegetables and other foods in your usual plan; medication and individual needs still matter.

Are boiled green lentils the same as French green lentils?

Not always. Boiled green lentils describes the cooked state, while French green lentils, often called Puy lentils, are a particular variety with a firm texture and peppery flavor. Ordinary green lentils can also be boiled, but may cook differently.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026