Lentil-based plant protein
Low GI
GL 7.2 per typical piece (120 g) · GL 6 per 100 g
- Low glycemic load and index
- Potential for industrial processing additives
Lentil-based plant protein has a glycemic index of 28, higher than plain Lentils (raw) (21). One typical piece (120 g) adds a glycemic load of 7.2.
Updated Jul 4, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
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Forms of Lentils (raw)
- GI 21 · GL 12.6 per 100 g
Lentils (raw) - GI 20 · GL 1 per 100 g smoked
Smoked tofu - GI 22 · GL 4 per 100 g blacksprouted
Germinated black lentils (cooked) - GI 25 · GL 4 per 100 g dressing
Lentil dressing - GI 28 · GL 4 per 100 g stew
Lentil stew with spinach or kale, minimal salt - Sprouted lentilsGI 21 · GL 4 per 100 g soakedsprouted
- GI 21 · GL 4.2 per 100 g cooked
Cooked Lentils - +15 more
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Lentil-based plant protein is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 120 kcal |
| Carbohydrates | 20 g |
| Sugars (Total) | 1.8 g |
| Natural | 1.8 g |
| Added | 0 g |
| Fiber | 8 g |
| Soluble | 2.4 g |
| Insoluble | 5.6 g |
| Protein | 9 g |
| Fat | 0.8 g |
| Saturated | 0.1 g |
| Unsaturated | 0.7 g |
| Sodium | 5 mg |
Processing Level
Why this score?
- Low glycemic load and index
- Excellent fiber-to-carbohydrate ratio
- Potential for industrial processing additives
- Hidden anti-nutrients like lectins
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Lentil-based plant protein?
Lentil-based plant protein has a glycemic index of 28 (Low). One typical piece (120 g) has a glycemic load of 7.2; per 100 g the glycemic load is 6.
Is Lentil-based plant protein good for people with insulin resistance?
Lentil-based plant protein has a low glycemic index (28), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Lentils (raw) has the lowest glycemic load?
Among the forms of Lentils (raw) in this database, Smoked tofu has the lowest glycemic load (1 per 100 g).
Check Lentil-based plant protein in the Logi app, with your portion.
