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Lentil (boiled) Calories
Plant protein, fiber, iron and folate source
CALORIES
GI
POTASSIUM
FIBER
Lentil (boiled) Nutrition Facts
Selected: 100 g
116
KCAL / 100G
Carbs
20.1g
· 67%
Protein
9g
· 30%
Fat
0.4g
· 3%
Fiber
7.9g
Lentil (boiled) Vitamins & Minerals
Vitamins
Folate
181µg · 45% DV
B1
0.17mg · 14% DV
B5
0.57mg · 11% DV
B6
0.18mg · 11% DV
Minerals
Phosphorus
180mg · 26% DV
Iron
3mg · 17% DV
Potassium ⭐
369mg · 11% DV
Magnesium
36mg · 9% DV
Lentil (boiled) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lentil (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 Lentil (boiled) Contain Allergens?
No known major allergens
Which Diets Is Lentil (boiled) 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
✓ Suitable
Low FODMAP
— Not suitable
Lentil (boiled) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lentil (boiled)
Lentil (boiled) — Frequently Asked Questions
Why do boiled lentils turn mushy, and how can I keep them firm?
Overcooking, vigorous boiling, and too much stirring can break lentils down. Simmer gently, check early, and salt near the end if you want them to hold their shape better.
How long do boiled lentils keep in the fridge, and can they be frozen?
Cooked lentils usually keep for about 3 to 4 days in an airtight container in the refrigerator. They also freeze well in portions, though the texture may soften slightly after thawing.
Do lentils need soaking before cooking?
Usually not; lentils cook much faster than many other legumes. A short soak can still shorten cooking time a bit and may make them easier to digest for some people.
Can boiled lentils cause bloating or gas?
They can in some people because lentils contain fiber and natural fermentable carbohydrates. Rinsing well, increasing portions gradually, and pairing them with spices like cumin or ginger may help.
Does eating lentils with lemon really help iron absorption?
Yes, vitamin C from lemon, peppers, or parsley can help your body absorb the non-heme iron in lentils more effectively. That is why lentils are often paired with acidic or fresh vegetables.
Are boiled lentils better before or after a workout?
They can work at either time, but portion size matters. Because they are fiber-rich, a large serving right before exercise may feel heavy, while after training they pair well with grains or dairy alternatives for a more balanced meal.
Are lentils a complete protein on their own?
Not quite; lentils are a strong plant protein source, but they do not provide all essential amino acids in ideal proportions by themselves. Combining them with grains such as rice, bulgur, or whole wheat helps round out the amino acid profile.
Is canned lentil the same as home-boiled lentil?
Both can be nutritious, but canned lentils are often higher in sodium. Draining and rinsing canned lentils helps reduce excess salt, while home-cooked lentils give you more control over texture and seasoning.
Which type of lentil is best for soup versus salad?
Red lentils break down quickly, so they are ideal for smooth soups and purees. Green and brown lentils hold their shape better, making them a better fit for salads, bowls, and side dishes.
Who should be cautious with boiled lentils?
People with very sensitive digestion, those suddenly increasing fiber intake, or anyone who reacts poorly to legumes may need smaller portions. In certain medical conditions, such as kidney disease, it is best to ask a healthcare professional about suitable intake.
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Nutrition data compiled from USDA FoodData Central and scientific sources.