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Red Lentils (Boiled) Calories
Plant protein, fiber, iron and folate source
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Red Lentils (Boiled) (200 g) has 232 calories. That works out to 116 calories per 100 g. It contains 40.2 g of carbs, 18 g of protein, 0.8 g of fat and 15.8 g of fiber. Its 362 µg of Folate covers 91% of the Daily Value. Its glycemic index is 21 (low), so it raises blood sugar slowly.
What is Red Lentils (Boiled)?
Boiled red lentils are a nutritious, minimally processed legume and a convenient addition to everyday meals. Per 100 grams, they provide 116 calories, 9 grams of protein, 20.1 grams of carbohydrates, and just 0.4 grams of fat. With 7.9 grams of fiber, they can add satisfying texture and substance to soups, salads, and grain-based dishes.
With a glycemic index of 21, boiled red lentils are considered a low-GI carbohydrate choice. They fit naturally into vegan, vegetarian, gluten-free, Mediterranean, and other plant-forward eating patterns.
Red Lentils (Boiled) Nutrition Facts
Selected: 100 g
116
KCAL / 100G
Carbs
20.1g
· 7% DV
Protein
9g
· 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%
Red Lentils (Boiled) Vitamins & Minerals
Vitamins
Folate
181µg · 45% DV
B1
0.17mg · 14% DV
B6
0.17mg · 10% DV
B5
0.38mg · 8% DV
Minerals
Phosphorus
180mg · 26% DV
Iron
3mg · 17% DV
Potassium ⭐
369mg · 11% DV
Magnesium
36mg · 9% DV
How Nutritious Is Red Lentils (Boiled)?
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.
Red Lentils (Boiled) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red Lentils (Boiled)
To burn the 116 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 Red Lentils (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 Red Lentils (Boiled) Contain Allergens?
No known major allergens
Which Diets Is Red Lentils (Boiled) 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
Red Lentils (Boiled) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Compare Red Lentils (Boiled)
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Frequently Asked Questions About Red Lentils (Boiled)
Do boiled red lentils need to be soaked first?
No, red lentils do not need soaking before boiling. They are usually split and hulled, so they soften quickly; rinse them under cold water and pick out any debris before cooking.
Why do boiled red lentils turn mushy?
Boiled red lentils turn mushy because most are split and have their skins removed, so they soften faster than whole lentils. That texture is useful in soups and dals; shorten the cooking time if you want them to hold their shape.
How long do boiled red lentils last in the fridge?
Boiled red lentils keep for about 3–4 days in a sealed container in the refrigerator. Cool them promptly after cooking, and discard them if they develop an unusual smell or a slippery texture.
Can you freeze boiled red lentils?
Yes, boiled red lentils freeze well. Cool them completely, portion them into airtight containers, and freeze. They may be softer after thawing, so use them in soup, curry, patties, or purées where a tender texture works well.
What can you make with boiled red lentils?
Boiled red lentils work well in dal, soup, curry, veggie patties, and thick sauces. Their soft texture helps thicken a dish without blending, or you can mash them with spices and shape them into patties.
Are boiled red lentils the same as yellow lentils?
No, boiled red lentils and yellow lentils are different varieties, though both often cook into a soft texture. Red lentils are commonly used in dals and soups; check the cooking progress rather than relying on identical cooking times.
Can you use boiled red lentils instead of canned lentils?
Yes, boiled red lentils can replace canned lentils in dishes that benefit from a soft, thick texture. They are not a good swap when a recipe needs firm, separate lentil grains, since red lentils tend to break down.
Can you eat boiled red lentils cold?
Yes, boiled red lentils can be eaten cold once they have been cooked and stored safely. Stir them into a grain salad with crisp vegetables and a sharp dressing, since their soft texture pairs well with crunchy ingredients.
Are boiled red lentils a complete protein?
No, boiled red lentils are not considered a complete protein on their own because they are low in some essential amino acids. Eating them with grains such as rice or bread across the day supplies a more balanced mix.
Do boiled red lentils cause gas or bloating?
Yes, boiled red lentils can cause gas or bloating in some people because they contain fiber and fermentable carbohydrates. A smaller serving, thorough cooking, and rinsing before cooking may make them easier to tolerate.
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Nutrition data compiled from USDA FoodData Central and scientific sources.