Lentils
Every 100 g of Lentils contains 116 kcal and 12.1 g of available carbohydrate. Its glycemic index is 25 (Low), the average of 3 studies in the International GI Tables (Atkinson 2021). A typical 150 g portion has a glycemic load of 4.5 (Low).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Lentils are among the starchy foods with the lowest glycemic index and are rich in protein and fibre; lentil soup and mujaddara are traditional ways to eat them.
Best preparation methods
Lentils need no long soaking; rinse and cook them until tender, and use fried onions sparingly in mujaddara.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 116 kcal | 174 kcal |
| Protein | 9 g | 13.5 g |
| Carbohydrate | 20 g | 30 g |
| Available carbohydrate | 12.1 g | 18.1 g |
| Fat | 0.4 g | 0.6 g |
| Dietary fibre | 7.9 g | 11.9 g |
| Insulin index | 58 · clinically tested (Holt / Bao) | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 1 of 3 measured foods in Legumes by glycemic index (lowest first). This is one of the lowest-GI foods in its group.
Other foods in this group:
Frequently asked questions
Are Lentils good for weight loss?
It can be included in moderation: it contains 7.9 g of fibre per 100 g, which supports fullness, and a 150 g portion gives 174 kcal.
How do Lentils affect blood sugar?
Its glycemic index is 25 (Low) according to Atkinson 2021. A typical 150 g portion has a glycemic load of 4.5 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Lentils?
A typical 150 g portion of Lentils provides about 174 kcal, 13.5 g protein, 30 g carbohydrate, 0.6 g fat and 11.9 g fibre.
Approved value: average of 3 studies (range 10–42), confidence grade A. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.