1 cup (medium) of Raw lentils (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 Raw lentils?

Raw lentils are the dried seeds of the lentil plant, sold in varieties such as red, green and brown. They need sorting, rinsing and cooking until tender before eating; they are not usually eaten uncooked.

Across South Asia, the Middle East, Europe and beyond, lentils are cooked into soups, dals, stews and salads. Red lentils soften and break down into a creamy texture, while green and brown varieties tend to hold their shape and taste earthier. They provide plant protein and fibre while being naturally low in fat. Add them to a vegetable soup or grain bowl for a satisfying meal, or season simply with herbs, spices and a squeeze of lemon.

Raw lentils 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%

Raw lentils Vitamins & Minerals

Vitamins

Folate

479µg · 120% DV

0.87mg · 73% DV

0.54mg · 32% DV

1.33mg · 27% DV

Minerals

Copper

1mg · 111% DV

Manganese

1mg · 43% DV

Phosphorus

281mg · 40% DV

Iron

7mg · 39% DV

How Nutritious Is Raw lentils?

Nutrient density

Very high

90/ 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

65/ 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.

Raw 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 Raw lentils

To burn the 353 calories in 100 g:

🚶

87min

Walking (5 km/h)

🏃

36min

Running (8 km/h)

🚴

48min

Cycling

🏊

41min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Raw 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 Raw 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 Raw 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

— Not suitable

Low FODMAP

— Not suitable

Raw lentils Fat Profile

SATURATED

0.16g

MONOUNSATURATED

0.13g

POLYUNSATURATED

0.53g

⚖️

Omega 6:3 ratio 6.4:1

Above the ideal 4:1 (6.4:1).

Compare Raw lentils

🥣vs🥣

Raw lentils vs Green Lentils (Boiled)237 kcal more per 100 g

→🥣vs🌱

Raw lentils vs Edamame232 kcal more per 100 g

→🥣vs🫘

Raw lentils vs White Beans226 kcal more per 100 g

→🥣vs🍲

Raw lentils vs Bean Stew with Meat233 kcal more per 100 g

→

Foods Similar to Raw 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 Raw lentils

How do you cook raw lentils?

Sort and rinse raw lentils, then simmer them in water until tender. Red lentils soften and break down quickly, while green and brown lentils hold their shape better. Drain any excess water before adding them to a recipe.

Do raw lentils need to be soaked before cooking?

No, raw lentils do not have to be soaked before cooking. Soaking can shorten the cooking time, but it is optional; lentils cook well from dry when simmered in water until tender.

How long do raw lentils take to cook?

Cooking time for raw lentils varies by type and freshness. Red lentils usually cook faster and become soft, while green and brown lentils take longer and stay firmer. Check them as they simmer and stop when they reach your preferred texture.

What is the water-to-lentil ratio for cooking raw lentils?

A useful starting point is to cover raw lentils with plenty of water and simmer them like pasta, then drain the excess. This avoids guessing how much water they will absorb and works well when you do not need a precise, firm texture.

Should you rinse raw lentils before cooking?

Yes, rinse raw lentils under cool running water and pick through them before cooking. This removes dust and helps you spot any small stones or debris that may have been mixed in during harvesting or packing.

How should you store raw lentils?

Store raw lentils in a tightly sealed container in a cool, dry, dark cupboard. Keep them away from moisture and heat, which can encourage spoilage and make the lentils take longer to soften during cooking.

What is the difference between red and green raw lentils?

Red raw lentils are usually split and hulled, so they cook down into a soft texture suited to soups and dals. Green lentils generally keep their shape, making them a better fit for salads and dishes where distinct lentils are wanted.

Can raw lentils be sprouted?

Yes, some whole raw lentils can be sprouted, but split lentils generally will not sprout. Rinse and soak whole lentils, then keep them drained and rinse them regularly; cook sprouts thoroughly before eating to reduce food-safety risks.

Can you eat raw lentils without cooking them?

No, dry raw lentils are too hard to eat comfortably and can be difficult to digest. Cook them until tender before eating; do not confuse uncooked dry lentils with lentil sprouts, which also need careful handling.

Why do raw lentils foam while cooking?

Raw lentils can foam as starches and proteins rise to the surface during cooking. The foam is usually harmless; skim it off if you prefer, and use a roomy pot with a gentle simmer to help prevent boil-overs.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026