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Green lentils (raw) Calories
High in protein and fiber, source of iron and folate
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Green lentils (raw) (200 g) has 706 calories. That works out to 353 calories per 100 g. It contains 120.2 g of carbs, 51.6 g of protein, 2.2 g of fat and 21.4 g of fiber. Its 958 µg of Folate covers 240% of the Daily Value. Its glycemic index is 21 (low), so it raises blood sugar slowly.
What is Green lentils (raw)?
Green lentils (raw) are dried, whole lentil seeds, usually cooked before eating rather than eaten as they are. They have a mild, earthy flavour and keep their shape well when cooked, making them useful in soups, stews and salads. Across the Middle East, Europe and beyond, they are also served as a simple side with grains or vegetables.
They provide substantial plant protein and fibre while being low in fat. Sort and rinse the lentils before cooking, then simmer until tender but still holding their shape. For a lighter meal, pair them with vegetables, fresh herbs and a squeeze of lemon instead of a rich dressing.
Green lentils (raw) Nutrition Facts
Selected: 100 g
353
KCAL / 100G
Carbs
60.1g
· 22% DV
Protein
25.8g
· 52% DV
Fat
1.1g
· 1% DV
Fiber
10.7g
· 38% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 29% · Fat 3%
Green lentils (raw) Vitamins & Minerals
Vitamins
Folate
479µg · 120% DV
B1
0.87mg · 73% DV
B6
0.54mg · 32% DV
B5
1.2mg · 24% DV
Minerals
Copper
1mg · 111% DV
Manganese
1mg · 43% DV
Phosphorus
281mg · 40% DV
Iron
7mg · 39% DV
How Nutritious Is Green lentils (raw)?
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 (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green lentils (raw)
To burn the 353 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 (raw) 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 (raw) Contain Allergens?
No known major allergens
Which Diets Is Green lentils (raw) 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 (raw) Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 6.1:1
Above the ideal 4:1 (6.1:1).
Compare Green lentils (raw)
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Frequently Asked Questions About Green lentils (raw)
How do you cook green lentils?
Rinse the green lentils, put them in a pot, and cover them with several inches of water. Simmer until tender but still holding their shape, then drain if needed. For soup or stew, add them early enough to soften without turning mushy.
Do green lentils need to be soaked before cooking?
No, green lentils do not need soaking before cooking. Soaking them for a few hours can shorten the cooking time, but you can cook them straight from dry after rinsing. If you soak them, drain and use fresh water for cooking.
How long do green lentils take to cook?
Green lentils usually take about 20–30 minutes to become tender on the stovetop. Older lentils may take longer, so start checking near the end and taste a few. Stop cooking when they are tender but not splitting apart.
What is the water-to-green-lentil ratio for cooking?
Use enough water to cover the green lentils by a few inches, then drain off any excess when they are done. This forgiving method avoids relying on a precise absorption ratio and works well when you want the lentils to stay intact.
Can you eat green lentils raw?
No, dried green lentils should not be eaten raw; they are very hard and difficult to digest. Cook them thoroughly before adding them to meals. Sprouted lentils are a separate preparation, and raw sprouts still require careful food-safety handling.
How should you store dried green lentils?
Keep dried green lentils in an airtight container in a cool, dry, dark cupboard. Protect them from moisture and heat. Older lentils can remain usable but may take longer to soften, so store new purchases separately from older ones.
Should you rinse green lentils before cooking?
Yes, rinse green lentils under cool running water and pick out any small stones or damaged seeds before cooking. Rinsing removes dust and surface debris; it does not replace cooking or the optional step of soaking.
How do you keep green lentils from turning mushy?
To keep green lentils intact, simmer them gently rather than boiling hard, and begin checking as they approach tenderness. Drain them promptly instead of leaving them in hot water. They are naturally better suited than red lentils to salads and other dishes where shape matters.
Are green lentils the same as French lentils?
Not always. French lentils, often called Puy lentils, are a small, firm variety of green lentil grown in a particular region of France. Ordinary green lentils can be larger and may soften more, so they are not a guaranteed one-for-one match in recipes.
Can you freeze cooked green lentils?
Yes, cooked green lentils freeze well. Cool them, portion them into airtight freezer-safe containers, and thaw them in the refrigerator or add them to a hot soup or stew. Their texture may soften slightly after freezing, especially in salads.
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Nutrition data compiled from USDA FoodData Central and scientific sources.