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  • Nutrition Hub

Lentils

Lentils are a fast-cooking legume that packs over half a day of fiber and nearly 18g of plant protein into a single cup, with folate and iron along for the ride.
  • Nutrition Facts

Serving Size: 1 cup cooked (198g)

  • Calories: 230
  • Calories: 230
  • Fiber: 15.6g
  • Sugar: 3.6g
  • Protein: 17.9g
  • Fat: 0.8g
  • Key Nutrients
Folate, Iron, Plant Protein
  • Key Vitamins
Folate (90% DV), Thiamin (B1) (28% DV), Pantothenic Acid (B5) (25% DV), Vitamin B6 (21% DV), Niacin (B3) (13% DV), Riboflavin (B2) (11% DV)
  • Essential Minerals
Copper (55% DV), Manganese (43% DV), Iron (37% DV), Phosphorus (29% DV), Zinc (23% DV), Magnesium (17% DV), Potassium (16% DV), Selenium (10% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
A ceramic bowl of dry brown lentils on a white background
A ceramic bowl of dry brown lentils on a white background
  • Health Benefits:

    • One cup cooked delivers 15.6g of fiber, over half the daily target for most adults, supporting digestion and steady blood sugar.

    • A leading plant source of folate, which supports red blood cell formation and is especially important during pregnancy.

    • Nearly 18g of plant protein per cup makes lentils one of the most protein-dense foods in the produce aisle.

    • Contains resistant starch and prebiotic fiber that feed beneficial gut bacteria.

    • Regular legume intake is associated with lower LDL cholesterol and improved heart health markers in research.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.