1 cup (medium) of Lentils (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 21 (low), so it raises blood sugar slowly.

What is Lentils?

Lentils are the edible seeds of a legume, small and lens-shaped, with varieties ranging from red and yellow to green and brown. They have been cultivated for thousands of years across parts of Southwest Asia and the Mediterranean, and remain a staple in many cuisines.

Their earthy, gently savoury flavour suits soups, stews, salads and spiced dishes. Red lentils soften and break down quickly, while green and brown lentils tend to hold their shape; they’re often served with rice, bread or vegetables. Lentils provide plant protein and plenty of fibre, making them a satisfying base for meat-free meals. For a lighter bowl, simmer them with vegetables and herbs rather than relying on generous amounts of oil.

Lentils 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%

Lentils Vitamins & Minerals

Vitamins

Folate

181µg · 45% DV

0.35mg · 21% DV

0.17mg · 14% DV

0.57mg · 11% DV

Minerals

Phosphorus

180mg · 26% DV

Iron

3mg · 17% DV

Potassium ⭐

369mg · 11% DV

Magnesium

36mg · 9% DV

How Nutritious Is Lentils?

Nutrient density

Very high

85/ 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.

Lentils 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 Lentils

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 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 Lentils 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 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

✓ Suitable

Low FODMAP

— Not suitable

Lentils Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.21g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Lentils

🥣vs🥣

Lentils vs Green Lentils (Boiled)Same calories per 100 g

→🥣vs🌱

Lentils vs Edamame5 kcal fewer per 100 g

→🥣vs🫘

Lentils vs White Beans11 kcal fewer per 100 g

→🥣vs🍲

Lentils vs Bean Stew with Meat4 kcal fewer per 100 g

→

Foods Similar to Lentils

🥣

Green Lentils (Boiled)

116 kcal

🌱

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

Frequently Asked Questions About Lentils

Do lentils need to be soaked before cooking?

No, lentils usually do not need soaking; unlike many dried beans, they cook well without it. Soaking can shorten cooking time, especially for larger green or brown lentils, but discard the soaking water and rinse them before cooking.

How long do lentils take to cook?

Cooking time varies by type: red lentils soften quickly, while green and brown lentils take longer and tend to stay intact. Simmer them until tender, checking as they cook; older lentils may take longer to soften.

Are lentils a complete protein?

No, lentils are not considered a complete protein because they are relatively low in some essential amino acids. Eating them alongside grains such as rice or bread provides a broader mix, and the foods do not have to be combined in the same meal.

Are lentils good for weight loss?

Lentils can support a weight-loss eating plan because their fiber and protein make meals filling. Their effect depends on the whole meal and portion size; lentils cooked with lots of oil or served in a large portion can add substantially more energy.

Do lentils cause gas or bloating?

Yes, lentils can cause gas or bloating because gut bacteria ferment some of their carbohydrates. Rinse them, cook them thoroughly, and introduce them gradually if you are not used to eating legumes; soaking and draining can also help some people.

What is the difference between red and green lentils?

Red lentils are usually split and hulled, so they cook quickly and break down into a soft, creamy texture. Green lentils keep their shape better after cooking, making them a better fit for salads and dishes where distinct lentils are wanted.

Can you freeze cooked lentils?

Yes, cooked lentils freeze well. Cool them promptly, portion them into airtight freezer-safe containers, and thaw them in the refrigerator or reheat them directly in a soup or stew; their texture may become a little softer after thawing.

Should you rinse lentils before cooking?

Yes, rinse lentils in a sieve under cool running water and pick out any small stones or debris. This removes dust and loose surface material; rinsing is worthwhile even if you plan to cook the lentils in soup.

Can people with diabetes eat lentils?

Yes, lentils can fit into meals for many people with diabetes. Their fiber and protein may slow the rise in blood glucose after eating, but they still contain carbohydrates, so account for the serving in your meal plan.

How can you make lentils easier to digest?

Cook lentils until fully tender and increase portions gradually if legumes are new to your diet. Rinsing, soaking and discarding the soaking water may reduce some gas-producing compounds, though individual responses vary.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026