Lentils (raw)
Low GI
GL 24.2 per cup (192 g) · GL 12.6 per 100 g
- Very low glycemic index and glycemic load
- High carbohydrate density per 100g (raw)
Lentils (raw) has a glycemic index of 21 (Low). One cup (192 g) adds a glycemic load of 24.2.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #172420 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 3 per 100 g They have a much lower net carbohydrate profile, making them ideal for strict insulin resistance management.
Black soybean flour (whole) - GL 2 per 100 g Lupini beans contain significantly fewer net carbohydrates than lentils, minimizing the impact on blood glucose.
Lupini beans mix - GL 6 per 100 g Sprouting reduces anti-nutrients and improves nutrient absorption, making the protein and fiber more bioavailable.
Sprouted chickpeas
Forms of 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 - Boiled red lentilsGI 26 · GL 5 per 100 g redboiled
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Lentils (raw) 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 | 1.5 |
| 1 cup | 192 g | 24.2 |
Nutrition Facts (per 100g)
per 100g
| Calories | 353 kcal |
| Carbohydrates | 60.1 g |
| Sugars (Total) | 2 g |
| Natural | 2 g |
| Added | 0 g |
| Fiber | 30.5 g |
| Soluble | 9.15 g |
| Insoluble | 21.35 g |
| Protein | 25.8 g |
| Fat | 1.1 g |
| Saturated | 0.2 g |
| Unsaturated | 0.9 g |
| Sodium | 6 mg |
Processing Level
Why this score?
- Very low glycemic index and glycemic load
- Excellent source of plant-based protein and fiber
- High carbohydrate density per 100g (raw)
- Contains anti-nutrients like lectins and phytates
Allergens
No EU-14 allergen listed
Recipes with Lentils (raw)
-
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 (raw)?
Lentils (raw) has a glycemic index of 21 (Low). One cup (192 g) has a glycemic load of 24.2; per 100 g the glycemic load is 12.6.
Is Lentils (raw) good for people with insulin resistance?
Lentils (raw) has a low glycemic index (21), 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 (raw) in the Logi app, with your portion.
