Lentils (cooked, unsalted)
Low GI
GL 11.5 per cup (198 g) · GL 5.8 per 100 g
- Low glycemic index and load
- Moderate carbohydrate content
Lentils (cooked, unsalted) has a glycemic index of 29, higher than plain Lentils (raw) (21). One cup (198 g) adds a glycemic load of 11.5.
Updated Jul 3, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 3 per 100 g They offer a much lower net carbohydrate impact, making them ideal for blood sugar management.
Black soybean flour (whole) - GL 2 per 100 g They contain almost zero net carbs, providing the benefits of legumes without the insulin response.
Lupini beans mix - GL 1 per 100 g Sprouting improves digestibility and further lowers the glycemic impact compared to cooked mature lentils.
Mung bean sprouts
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
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Lentils (cooked, unsalted) is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tablespoon | 12 g | 0.7 |
| 1 cup | 198 g | 11.5 |
| 1 serving | 198 g | 11.5 |
Nutrition Facts (per 100g)
per 100g
| Calories | 116 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 | 0.4 g |
| Saturated | 0.1 g |
| Unsaturated | 0.3 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- Low glycemic index and load
- Excellent source of dietary fiber
- Good plant-based protein source
- Moderate carbohydrate content
- Contains antinutrients like lectins
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Lentils (cooked, unsalted)?
Lentils (cooked, unsalted) has a glycemic index of 29 (Low). One cup (198 g) has a glycemic load of 11.5; per 100 g the glycemic load is 5.8.
Is Lentils (cooked, unsalted) good for people with insulin resistance?
Lentils (cooked, unsalted) has a low glycemic index (29), 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 Lentils (cooked, unsalted) in the Logi app, with your portion.
