Green lentils earn a 'Good' FoodScore of 65/100, largely due to their status as a minimally processed whole food, contributing significantly to a balanced diet.
Green lentils are a minimally processed (NOVA 1) whole food, a key factor in their 65/100 FoodScore.
A 100g serving provides 46% of the Daily Value for Folate, an important B vitamin.
They offer 1.88g of fiber per 100g, contributing to digestive health.
With only 2.46mg of sodium per 100g, green lentils are a very low-sodium food.
Green lentils are naturally free of added sugars and saturated fat.
Scores -5 points above the legume category average (70/100 across 46 foods).
Fiber
1.88g
7% of Daily Value
Protein
1.44g
3% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
2.46mg
0% of Daily Value
+
What it brings to the table
Fiber (1.9g)+1
Micronutrients (Vitamin C, Folate)+4
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 65
Green lentils achieve a 'Good' FoodScore of 65 out of 100, primarily because they are a minimally processed whole food (NOVA class 1), which contributes a significant +10 points to their score. This classification highlights their natural state and lack of extensive processing, aligning with dietary guidelines that emphasize whole foods. The lentils also receive bonuses for their fiber content, providing 1.88g per 100g, which adds +1 point. Furthermore, their micronutrient profile, specifically Vitamin C and Folate, contributes an additional +4 points. A 100g serving delivers 46% of the Daily Value for Folate and 10% for Vitamin C. On the penalty side, green lentils incur no deductions for added sugar, saturated fat, or sodium, as they contain 0g of added sugar, 0g of saturated fat, and only 2.46mg of sodium. To achieve a higher score, green lentils would need to offer a broader range of micronutrients in higher percentages of the Daily Value or a significantly higher fiber content per serving.
Health benefits
What the nutrients in green lentils actually do for you, grounded in established dietary science.
Supports Digestive Health
Green lentils are a good source of dietary fiber, providing 1.88g per 100g serving. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. The fiber in lentils adds bulk to stool, which can help food move more smoothly through the digestive tract. Dietary guidelines emphasize increasing fiber intake for overall gut health. Including foods like lentils can contribute to meeting the recommended daily fiber intake, which is around 25-38g for adults, depending on age and sex.
Contributes to Heart Health
Green lentils can play a role in heart health due to their nutritional profile. They are naturally low in sodium, with only 2.46mg per 100g, and contain no saturated or trans fats. Diets low in sodium and saturated fat are recommended by health organizations to help maintain healthy blood pressure and cholesterol levels. The fiber content also contributes to heart health by helping to lower LDL (bad) cholesterol. The presence of potassium (277.5mg per 100g) further supports cardiovascular function by helping to balance fluid levels and counteract the effects of sodium.
Provides Essential Folate
A 100g serving of green lentils is an excellent source of folate, supplying 46% of the Daily Value. Folate, a B vitamin, is crucial for cell growth and development, and for the formation of red blood cells. It plays a vital role in DNA synthesis and repair. Adequate folate intake is particularly important for women of childbearing age to help prevent neural tube defects. The NIH lists folate as a key nutrient for overall health, and incorporating foods rich in folate like lentils can help ensure sufficient intake.
Supports Energy and Muscle Function
Green lentils contribute to energy and muscle function through their protein and iron content. While not a primary source of protein at 1.44g per 100g, they offer plant-based protein that can be part of a balanced diet. Iron (0.44mg per 100g, 2% DV) is essential for oxygen transport in the blood and energy production. The magnesium (13.78mg per 100g, 3% DV) present in lentils also plays a role in muscle and nerve function, blood glucose control, and bone health. Including lentils can help support these bodily processes, especially as part of a varied diet.
Green lentils earn a 'Good' FoodScore of 65/100, largely due to their status as a minimally processed whole food, contributing significantly to a balanced diet.
How to eat it
Green lentils are a versatile and economical legume, commonly used in a variety of cuisines. They are often incorporated into soups, stews, salads, and side dishes, serving as a hearty plant-based protein and fiber source. Unlike red lentils, green lentils tend to hold their shape better after cooking, making them suitable for dishes where a distinct texture is desired. A typical serving size is around 100g cooked, which can be easily integrated into meals.
Rinse thoroughly before cooking to remove any debris, then simmer in water or broth until tender, usually 20-25 minutes.
Add cooked green lentils to salads or grain bowls for a boost of fiber and plant protein.
Use green lentils as a meat substitute in dishes like tacos, sloppy joes, or shepherd's pie for a nutritious plant-based option.
Combine with aromatic vegetables like carrots, celery, and onions to create a flavorful and nutritious soup base.
Things to keep in mind
Green lentils are generally considered safe for consumption by most individuals. As with other legumes, some people may experience gastrointestinal discomfort, such as gas or bloating, especially if they are not accustomed to a high-fiber diet. This can often be mitigated by gradually increasing intake and ensuring adequate hydration. There are no widely documented common allergies specific to green lentils, nor are there significant interactions with medications at normal serving sizes. Individuals with specific digestive conditions should consult a healthcare professional regarding their fiber intake.
Yes, green lentils are considered a healthy food choice. They are a minimally processed whole food (NOVA 1) that provides dietary fiber, folate, and other essential micronutrients. Their low sodium, no added sugar, and no saturated fat content align well with dietary guidelines for a balanced diet.
Are green lentils good for weight loss?
Green lentils can be beneficial for weight management. Their fiber content (1.88g per 100g) can contribute to satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. They are also relatively low in calories and fat, making them a nutrient-dense option.
Are green lentils ultra-processed?
No, green lentils are not ultra-processed. They are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. This indicates they are consumed in a form very close to their natural state, with minimal alteration from harvesting.
How should I cook green lentils?
To cook green lentils, rinse them thoroughly, then combine one part lentils with three parts water or broth. Bring to a boil, then reduce heat and simmer for about 20-25 minutes, or until tender but still holding their shape. They do not require pre-soaking.
What can I use instead of green lentils?
If you're looking for a substitute, brown lentils are very similar in texture and cooking time, making them a good alternative. Other legumes like chickpeas or black beans can also be used, though they will have different textures and slightly varied nutritional profiles.
Are green lentils good for blood sugar control?
Yes, green lentils can support blood sugar control. Their fiber content helps slow down the absorption of glucose, leading to a more gradual rise in blood sugar after meals. This makes them a beneficial food for individuals managing blood sugar levels or seeking to prevent spikes.
Do green lentils contain a lot of protein?
While green lentils do contain protein (1.44g per 100g), they are not as high in protein as some other legumes or animal products. They are a good source of plant-based protein when combined with other protein-rich foods, contributing to overall daily protein intake.