1 cup (medium) of Green Lentils (Cooked) (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 29 (low), so it raises blood sugar slowly.

What is Green Lentils (Cooked)?

Cooked green lentils are the softened seeds of the green lentil plant, a pulse cultivated for centuries across the Near East and Mediterranean region. They’re a familiar pantry staple, useful in everything from simple home cooking to hearty salads.

Their flavour is earthy and mild, and they hold their shape while becoming tender, making them a good base for soups, stews, grain bowls or salads. In Turkey they’re often cooked with onion and spices, or served alongside rice or bulgur; elsewhere, they also pair naturally with roasted vegetables, herbs and a sharp vinaigrette. They provide plant-based protein and fibre, with 7.9 g of fibre per 100 g. For a lighter meal, dress them with lemon and herbs rather than a heavy sauce.

Green Lentils (Cooked) 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%

Green Lentils (Cooked) Vitamins & Minerals

Vitamins

Folate

181µg · 45% DV

0.17mg · 14% DV

0.17mg · 10% DV

0.38mg · 8% DV

Minerals

Phosphorus

180mg · 26% DV

Iron

3mg · 17% DV

Potassium ⭐

369mg · 11% DV

Magnesium

36mg · 9% DV

How Nutritious Is Green Lentils (Cooked)?

Nutrient density

Very high

80/ 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.

Green Lentils (Cooked) 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 Green Lentils (Cooked)

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 Green Lentils (Cooked) 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 Green Lentils (Cooked) 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 Green Lentils (Cooked) 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

Green Lentils (Cooked) Fat Profile

SATURATED

0.06g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.18g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Green Lentils (Cooked)

🥣vs🥣

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

→🥣vs🌱

Green Lentils (Cooked) vs Edamame5 kcal fewer per 100 g

→🥣vs🫘

Green Lentils (Cooked) vs White Beans11 kcal fewer per 100 g

→🥣vs🍲

Green Lentils (Cooked) vs Bean Stew with Meat4 kcal fewer per 100 g

→

Foods Similar to Green Lentils (Cooked)

🥣

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 Green Lentils (Cooked)

Do cooked green lentils need to be rinsed before eating?

No, cooked green lentils do not need rinsing if they were cooked in fresh water and are going straight into a dish. Rinsing them after draining can remove excess starch and help keep a salad less cloudy or sticky.

How do you keep cooked green lentils from turning mushy?

Cooked green lentils stay firmer when you simmer them gently and check their texture as they cook. Drain them as soon as they are tender, rather than letting them sit in hot cooking water, and fold them carefully into salads.

Why are cooked green lentils still hard?

Cooked green lentils that are still hard usually need more simmering; add hot water if the pot has dried out and continue cooking until tender. Older lentils can take longer, and acidic ingredients are best added after the lentils soften.

Can cooked green lentils be used in salads?

Yes, cooked green lentils work well in salads because their small grains hold their shape. Let them cool and toss them with chopped vegetables, herbs, and a vinaigrette; add delicate greens shortly before serving so they do not wilt.

How should cooked green lentils be stored?

Store cooked green lentils in a clean, covered container in the refrigerator once they have cooled. Keep them out of room-temperature conditions for extended periods, and discard them if they develop an off smell, a slimy texture, or mold.

Can you freeze cooked green lentils?

Yes, cooked green lentils freeze well. Cool them, portion them into freezer-safe containers, and thaw what you need in the refrigerator. Their texture may soften slightly after thawing, so they are especially handy for soups, stews, and sauces.

Can you eat cooked green lentils cold?

Yes, cooked green lentils can be eaten cold, especially in salads and grain bowls. Chill them promptly after cooking and keep them refrigerated until serving; lentils left out for a long time should not be eaten.

What seasonings go well with cooked green lentils?

Cooked green lentils pair well with garlic, onion, cumin, black pepper, and fresh herbs such as parsley. A splash of lemon or vinegar brightens their earthy flavor; add strong seasonings gradually so they do not overpower the lentils.

Why do cooked green lentils split while cooking?

Cooked green lentils may split if they are simmered too vigorously or cooked beyond tenderness. Use a gentle simmer, avoid stirring them frequently, and drain them when they are tender; split lentils are still suitable for soups and dals.

Do cooked green lentils need to be reheated before serving?

No, cooked green lentils do not need reheating if they have been stored safely and are being served cold. For a hot dish, warm them gently with a little water or broth so they heat through without drying out or breaking apart.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026