lentejas

By Nikola · Precision Nutrition L1 · Updated 4 November 2026

Lentils are the fastest pulse to cook and one of the most nutrient-dense. They need no soaking, and per 100 g cooked they give 116 kcal, 9 g protein, 7.9 g fibre and almost no fat (USDA). Half a cup covers more than half of an adult’s daily folate. Red, green, brown and Puy lentils behave very differently in the pan; on paper the differences are smaller, and USDA has separate data only for red lentils and for “lentils” in general.

Nutrition per 100 g

Nutritivo	Lentils, dry (raw)	Red lentils, dry (raw)	Lentils, cooked, boiled, no salt
Energía	352 kcal	358 kcal	116 kcal
Agua	8.3 g	7.8 g	69.6 g
Proteína	24.6 g	23.9 g	9.0 g
Fat, total	1.1 g	2.2 g	0.4 g
Carbohydrate	63.4 g	63.1 g	20.1 g
of which fibre	10.7 g	10.8 g	7.9 g
of which sugars	2.0 g	not listed	1.8 g
Sodio	6 mg	7 mg	2 mg
Potasio	677 mg	668 mg	369 mg
Hierro	6.51 mg	7.39 mg	3.33 mg
Magnesio	47 mg	59 mg	36 mg
Zinc	3.27 mg	3.60 mg	1.27 mg
folato	479 µg	204 µg	181 µg
Thiamin (vitamin B1)	0.87 mg	0.51 mg	0.17 mg

Data: USDA FoodData Central, SR Legacy: “Lentils, raw” (FDC 172420), “Lentils, pink or red, raw” (FDC 174284) and “Lentils, mature seeds, cooked, boiled, without salt” (FDC 172421), all checked 2026-10-29. USDA does not say which variety the general “lentils” records are; it has no cooked record for red lentils and no separate records for green, brown or Puy lentils. Values are rounded.

Per serving: half a cup cooked (99 g)

	Cantidad	Compared with
Energía	115 kcal
Proteína	8.9 g
Fibre	7.8 g	about 31% of 25 g
folato	179 µg	about 54% of 330 µg
Hierro	3.3 mg	about 30% of 11 mg (men), 21% of 16 mg (women before menopause)
Potasio	365 mg

The cup weight (198 g cooked) is from the USDA record. Percentages compare with EFSA reference values for adults: 25 g fibre a day, 330 µg folate (population reference intake) and iron 11 mg for men and 16 mg for premenopausal women (population reference intakes).

Red, green, brown, Puy: what is different

• Red (and yellow) lentils are usually sold split and without their skin. They cook in about 15-20 minutes and fall apart, which is why they are the base of soups and dals. In the USDA data, red lentils have more iron and magnesium per 100 g dry than general lentils, but less than half the folate.
• Green and brown lentils keep their skin, hold their shape better and take about 20-30 minutes. They suit salads, stews and anything where you want texture. The general USDA “lentils” records are the closest data for them.
• Puy and other small dark green lentils (Puy lentils are grown in Le Puy, France, under a protected designation of origin) stay firm and slightly peppery after cooking. There is no separate USDA record for them; no data in our sources to say how their nutrients differ.
• Dry vs cooked. Lentils absorb water as they cook. Comparing the protein in the dry and cooked USDA records, 100 g dry gives roughly 270 g cooked, so the numbers per 100 g drop by about that factor.

Glycemic index of lentils

Lentils have one of the lowest glycemic index values of any carbohydrate food: 32 ± 5 on the glucose scale (international GI tables, 2008). For comparison, chickpeas are 28 and kidney beans 24, while white bread and white rice are around 70 or more. The reason is the mix of fibre, protein and slowly digested starch. Lentils are a good way to add filling carbohydrate to a meal without a sharp rise in blood sugar.

What the evidence says

• Protein. About 31% of the energy in cooked lentils comes from protein, more than in chickpeas or beans. They pair well with grains such as rice or bulgur, which complement their amino acids.
• Fibre. Half a cup cooked gives nearly a third of the 25 g a day EFSA considers adequate for normal bowel function in adults.
• Folate. Lentils are one of the richest common foods in folate: half a cup cooked covers more than half the adult reference intake. Folate is especially important before and in early pregnancy.
• Iron. Lentils contain non-heme iron, which is absorbed less well than iron from meat. The EU accepts that vitamin C increases iron absorption, so lemon juice, Tomates o pimientos in the same meal help. Tea and coffee with the meal can reduce absorption.

Ayurveda: lentils in the traditional system

Lentils (masura) and other split pulses, the dal family, are everyday foods in Ayurvedic cooking. In Usha and Vasant Lad’s food guidelines, both red and brown lentils are favourable for Pitta and Kapha. For Vata, red lentils are fine in moderation and brown lentils are on the list to avoid, because pulses are seen as drying and gas-forming; the traditional fix is to cook them soft with warming spices such as cumin, jengibre y cúrcuma and a spoon of ghee or oil. This is the traditional view, not a clinical finding, but it lines up with a practical truth: well-cooked, spiced lentils are easier on many stomachs.

Risks and who should be careful

• Wind and bloating. Like other pulses, lentils contain fermentable carbohydrates. Increasing portions slowly usually helps. People on a low-FODMAP plan often tolerate small portions of canned, rinsed lentils better.
• Cook them through. Do not eat raw or undercooked lentils.
• Canned lentils usually contain added salt; check the label and rinse them.
• Allergy. Lentil allergy exists, though lentils are not one of the 14 allergens that EU labels must highlight.

How to buy, cook and use them

• Rinse, no soaking. Pick out any small stones, rinse, cover with water and simmer. Salt at the end.
• Hora red 15-20 minutes, green and brown 20-30, Puy 25-30. Taste rather than trust the clock.
• Store dry lentils in a closed container in a cool, dry place. Cooked lentils keep 3-4 days in the fridge and freeze well.
• Use: red in soups and dals; green, brown and Puy in salads with aceite de oliva and lemon, in stews, under roasted vegetables or fish.

Simple ways to eat lentils

• Red lentil soup: onion, zanahoria, ajo, red lentils, water or stock, cumin and cúrcuma; simmer 20 minutes, blend and finish with lemon juice and olive oil.
• Warm lentil salad: green or Puy lentils with olive oil, lemon, perejil, tomatoes and a little feta.
• Dal: red lentils cooked soft with turmeric, then topped with cumin seeds, garlic and ginger fried in ghee.

Related entries

• Cúrcuma – the classic spice for lentils and dal
• Avena – another everyday source of soluble fibre
• judías blancas
• Black Eyed Peas
• Tomates – vitamin C in the same pot helps iron absorption
• Mediterranean diet
• DASH diet: benefits and risks
• Foods for energy without caffeine
• Natural remedies for better digestion

FAQ

How many calories are in lentils?

116 kcal per 100 g cooked without salt and 352 kcal per 100 g dry (USDA). Half a cup of cooked lentils (99 g) is about 115 kcal.

How much protein is in lentils?

9.0 g per 100 g cooked, or about 24-25 g per 100 g dry. That is about 31% of their energy.

Are red lentils as healthy as green lentils?

Both are good choices. In USDA data, dry red lentils have slightly more iron and magnesium but less than half the folate of general lentils. Choose by the dish: red for soups, green or brown for texture.

Do lentils need soaking?

No. Rinse them and cook them directly; red lentils are ready in about 15-20 minutes.

How much do lentils weigh after cooking?

Roughly 2.7 times their dry weight, calculated from the protein in the USDA dry and cooked records. 100 g dry gives about 270 g cooked, depending on the variety and how long you cook them.

Sources

1. USDA FoodData Central, SR Legacy: Lentils, raw (FDC 172420). fdc.nal.usda.gov
2. USDA FoodData Central, SR Legacy: Lentils, pink or red, raw (FDC 174284). fdc.nal.usda.gov
3. USDA FoodData Central, SR Legacy: Lentils, mature seeds, cooked, boiled, without salt (FDC 172421). fdc.nal.usda.gov
4. EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
5. EFSA NDA Panel (2014). Scientific Opinion on Dietary Reference Values for folate. EFSA Journal 12(11):3893. efsa.europa.eu
6. EFSA NDA Panel (2015). Scientific Opinion on Dietary Reference Values for iron. EFSA Journal 13(10):4254. efsa.europa.eu
7. Commission Regulation (EU) No 432/2012, list of permitted health claims (vitamin C and iron absorption). EUR-Lex
8. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
9. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.