Red Split Lentils
Red split lentils (the 'yellow lentils' of Arab kitchens) are the backbone of the warming winter soup in every Arab home, and a quick, much-loved plant source of protein and fibre. They have a low glycemic index (clinically reviewed estimate ≈26) and a light glycemic load, making them ideal for warming the body and keeping blood sugar steady without sluggishness.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Have lentil soup with the juice of half a fresh lemon and a pinch of cumin; the vitamin C in lemon multiplies the absorption of plant iron, and cumin soothes the colon.
Best preparation methods
Cook them with carrot, onion and garlic cloves, without adding vermicelli or fried white bread croutons, to keep the glycemic index low and the meal gentle on insulin.
Important Nutritional Note
Because they are hulled and split, they are much easier to digest than whole lentils, and a great choice for people who get mild bloating from whole pulses.
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 | 14.5 g | 21.8 g |
| Fat | 0.4 g | 0.6 g |
| Dietary fibre | 5.5 g | 8.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Legumes with a glycemic index (16), it ranks 6 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Does lentil soup raise blood sugar quickly?
No. Lentils are rich in complex soluble fibre that slows sugar absorption and gives a long-lasting feeling of warmth and fullness.
What is the nutritional value of a 150 g portion of cooked red lentils?
The portion provides about 170 kcal, 13 g of plant protein and about 8 g of dietary fibre that helps prevent constipation.
Are red lentils suitable for a weight-loss diet?
Absolutely. Their high protein and fibre curb appetite for hours and reduce cravings for starchy foods in the evening.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.