Lentils
Low GI
GL 6.4 per cup (99 g) · GL 6.4 per 100 g
- About 9 g of protein and 7.9 g of fibre per 100 g cooked, at about 116 kcal
- Dry and cooked weights differ about threefold: 100 g of dry lentils is about 350 kcal, so weigh them the way you log them
Lentils has a glycemic index of 32 (Low). One cup (99 g) adds a glycemic load of 6.4.
Reviewed Jul 31, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted, human-reviewed) · Not medical advice · Report an error
Instead of this
- GL 7.7 per 100 g Chickpeas fit the same soups, curries and salads and hold their shape, with about 8.9 g of protein and 7.6 g of fibre per 100 g cooked.
Chickpeas - GL 7 per 100 g Another cooked pulse for bowls, stews and salads, with similar protein and fibre at about 132 kcal per 100 g.
Black beans - GL 5 per 100 g Kidney beans work in chilli, stews and salads where lentils would go, with about 8.7 g of protein per 100 g cooked.
Kidney beans - GL 6 per 100 g Creamy white beans for soups and purées, where red lentils are often used, at about 112 kcal per 100 g.
Cannellini beans
Forms of Lentils
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Lentils is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tbsp | 12 g | 0.8 |
| 1 portion (80 g) | 80 g | 5.2 |
| 1/2 cup | 99 g | 6.4 |
| 1 cup | 198 g | 12.8 |
Nutrition Facts (per 100g)
per 100g
| Calories | 116 kcal |
| Carbohydrates | 20.13 g |
| Sugars (Total) | 1.8 g |
| Natural | 1.8 g |
| Added | 0 g |
| Fiber | 7.9 g |
| Soluble | 2.4 g |
| Insoluble | 5.5 g |
| Protein | 9.02 g |
| Fat | 0.38 g |
| Saturated | 0.07 g |
| Unsaturated | 0.31 g |
| Sodium | 6 mg |
Processing Level
Why this score?
- About 9 g of protein and 7.9 g of fibre per 100 g cooked, at about 116 kcal
- Low glycemic index of about 32; glycemic load about 6 per 100 g cooked
- About 181 µg of folate and 3.3 mg of iron per 100 g cooked
- Dry and cooked weights differ about threefold: 100 g of dry lentils is about 350 kcal, so weigh them the way you log them
- Rich in galacto-oligosaccharides (a FODMAP group), which some people find hard to digest
Calculate the glycemic load of a meal with Lentils
Allergens
No EU-14 allergen listed
Recipes with Lentils
-
Roasted Cauliflower & Wild Rice Salad with Lentils 60 min · 11 ingredients · medium -
Harira (Moroccan Lentil and Chickpea Soup) 50 min · 17 ingredients · medium -
Golden Turmeric Lentil Soup with Lemon and Greens 60 min · 14 ingredients · easy -
Lentejas Estofadas (Spanish Braised Lentils with Vegetables) 50 min · 11 ingredients · easy -
Low-GI Wiener Schnitzel with Warm Lentil Salad 50 min · 13 ingredients · medium -
Blood Sugar-Friendly Vegetable-Packed Meatloaf 60 min · 14 ingredients · medium -
Mediterranean Black Lentil Salad with Feta and Fresh Herbs 40 min · 9 ingredients · easy -
Mercimek Çorbası (Turkish Red Lentil Soup) 40 min · 15 ingredients · medium -
Sauerbraten with Lentils 120 min · 14 ingredients · advanced -
Blood Sugar-Friendly Southwestern Veggie & Lentil Bowl 70 min · 19 ingredients · medium -
Curried Sweet Potato and Red Lentil Soup 35 min · 12 ingredients · medium -
Tarka Dal with Red Lentils and Cumin 35 min · 12 ingredients · medium
Frequently Asked Questions
What is the glycemic index of Lentils?
Lentils has a glycemic index of 32 (Low). One cup (99 g) has a glycemic load of 6.4; per 100 g the glycemic load is 6.4.
Is Lentils good for people with insulin resistance?
Lentils has a low glycemic index (32), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Lentils has the lowest glycemic load?
Among the forms of Lentils in this database, Red lentils has the lowest glycemic load (5.2 per 100 g).
Check Lentils in the Logi app, with your portion.
