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Lentils Calories
Plant protein, high fiber, rich in iron and folate
CALORIES
GI
POTASSIUM
FIBER
Lentils Nutrition Facts
Selected: 100 g
116
KCAL / 100G
Carbs
20.1g
· 67%
Protein
9g
· 30%
Fat
0.4g
· 3%
Fiber
7.9g
Lentils Vitamins & Minerals
Vitamins
Folate
181µg · 45% DV
B6
0.35mg · 21% DV
B1
0.17mg · 14% DV
B5
0.57mg · 11% DV
Minerals
Phosphorus
180mg · 26% DV
Iron
3mg · 17% DV
Potassium ⭐
369mg · 11% DV
Magnesium
36mg · 9% DV
Lentils Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
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.
Foods Similar to Lentils
Lentils — Frequently Asked Questions
How many calories and how much protein are in lentils?
Lentils provide 116 calories and 9g of protein per 100g. They also contain 20.1g carbs, 0.4g fat, and 7.9g fiber.
Are lentils low glycemic and diet-friendly?
Lentils have a glycemic index of 21, which is considered low. Based on the provided data, they fit vegan, vegetarian, gluten-free, Mediterranean, and several other eating patterns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.