Lentils score very well at 83/100, primarily due to their rich fiber and protein content, along with a strong micronutrient profile and minimal processing.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Lentils (cooked) contains 116 kcal per 100 g.
Lentils (cooked) contains 9.0 g of protein per 100 g.
Lentils (cooked) contains 7.9 g of fiber per 100 g.
Lentils (cooked) contains 0.4 g of total fat per 100 g (0.0 g saturated).
Lentils (cooked) contains 0 g of added sugar per 100 g.
Lentils (cooked) provides 2 mg of sodium per 100 g.
Lentils (cooked) provides 369 mg of potassium per 100 g.
Lentils (cooked) provides 36 mg of magnesium per 100 g.
Lentils (cooked) scores 83/100 on FoodScore (very good).
Lentils (cooked) is classified as NOVA 1 (unprocessed or minimally processed).
Lentils are a minimally processed (NOVA 1) whole food, contributing to a healthy dietary pattern.
A 100g serving provides 7.9g of fiber, which is nearly a third of the daily recommended intake.
With 9g of protein per 100g, lentils are a significant source of plant-based protein.
They are virtually free of sodium (2mg) and contain no added sugar or saturated fat.
Lentils are an excellent source of folate (45% DV) and a good source of iron (18% DV) and zinc (12% DV).
Scores +13 points above the legume category average (70/100 across 46 foods).
Fiber
7.9g
28% of Daily Value
Protein
9g
18% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
2mg
0% of Daily Value
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What it brings to the table
Fiber (7.9g)+10
Protein (9g)+5
Micronutrients (Iron, Phosphorus, Zinc, Folate)+8
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 83
Lentils achieve a high FoodScore of 83/100, placing them in the 'Very good' category. This strong score is largely driven by their exceptional nutritional profile, which aligns well with dietary guidelines. A significant bonus of +10 points is awarded for their high fiber content, providing 7.9g per 100g, which is crucial for digestive health and satiety. The 9g of protein per 100g also contributes a solid +5 points, making lentils a valuable source of plant-based protein. Furthermore, their rich array of micronutrients, including iron, phosphorus, zinc, and folate, adds an additional +8 points to the score. As a NOVA class 1 food, meaning they are unprocessed or minimally processed, lentils receive a substantial +10 point bonus, emphasizing their whole food nature. Critically, lentils incur no penalties for undesirable components like added sugar, saturated fat, or sodium, as they contain 0g of added sugar, 0g of saturated fat, and only 2mg of sodium per 100g. To achieve an even higher score, lentils would need to provide a broader spectrum of vitamins and minerals in higher percentages, such as Vitamin C or Vitamin D, which are not present in significant amounts.
Health benefits
What the nutrients in lentils (cooked) actually do for you, grounded in established dietary science.
Supports Heart Health
Lentils contribute to cardiovascular health through several mechanisms. Their high fiber content, at 7.9g per 100g, helps to lower LDL ('bad') cholesterol levels by binding to cholesterol in the digestive tract and facilitating its excretion. Additionally, lentils are naturally low in sodium (2mg per 100g) and contain no saturated or trans fats, which are dietary factors linked to increased heart disease risk. The presence of potassium (369mg per 100g) also plays a role in blood pressure regulation, helping to counteract the effects of sodium. Incorporating lentils regularly into your diet can be a simple step towards a heart-healthy eating pattern, especially when replacing foods higher in saturated fat or sodium.
Aids Blood Sugar Management
Lentils are highly beneficial for blood sugar control and managing diabetes. Their impressive 7.9g of fiber per 100g, particularly soluble fiber, slows down the digestion and absorption of carbohydrates, leading to a more gradual rise in blood glucose levels after meals. This helps prevent sharp spikes and crashes. Furthermore, lentils have a low glycemic index, meaning they release glucose slowly into the bloodstream. As a naturally unprocessed food (NOVA 1) with no added sugar, they are an excellent choice for maintaining stable blood sugar. Including lentils in meals can help improve insulin sensitivity and provide sustained energy without the rapid glucose fluctuations associated with refined carbohydrates.
Promotes Digestive Health
The significant fiber content in lentils, 7.9g per 100g, is crucial for maintaining a healthy digestive system. Both soluble and insoluble fibers work together: insoluble fiber adds bulk to stool, promoting regular bowel movements and preventing constipation, while soluble fiber forms a gel-like substance that can soften stool and feed beneficial gut bacteria. This prebiotic effect supports a diverse and thriving gut microbiome, which is linked to overall health beyond digestion. Regular consumption of fiber-rich foods like lentils can alleviate common digestive discomforts and contribute to long-term gut wellness, though increasing fiber intake gradually is recommended to avoid temporary GI upset.
Supports Weight Management and Satiety
Lentils are an excellent food for weight management due to their combination of protein and fiber. With 9g of protein and 7.9g of fiber per 100g, they contribute significantly to satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. The high fiber content slows digestion, further enhancing feelings of fullness. Despite being nutrient-dense, lentils are relatively low in calories at 116 calories per 100g, making them a satisfying yet energy-efficient food choice. Replacing less filling, calorie-dense foods with lentils can be an effective strategy for those aiming to manage or lose weight without feeling deprived.
Boosts Iron and Folate Intake
Lentils are a notable source of essential micronutrients, particularly iron and folate. A 100g serving provides 3.3mg of iron, accounting for 18% of the Daily Value, which is vital for oxygen transport in the blood and preventing iron-deficiency anemia. This is especially important for vegetarians and vegans who may find it challenging to get enough iron from plant sources. Furthermore, lentils are exceptionally rich in folate, offering 45% of the Daily Value per 100g. Folate is critical for cell division and DNA synthesis, making it particularly important during periods of rapid growth, such as pregnancy. Consuming lentils regularly can help meet daily requirements for these crucial nutrients.
Lentils score very well at 83/100, primarily due to their rich fiber and protein content, along with a strong micronutrient profile and minimal processing.
How to eat it
Lentils are a versatile and economical legume, commonly used in American diets as a plant-based protein source and a way to boost fiber intake. They are often featured in soups, stews, salads, and as a base for vegetarian main dishes. Unlike many other dried beans, lentils do not require pre-soaking, making them a convenient option for quick meals. A typical serving size is one cup cooked, which provides a substantial amount of nutrients.
Rinse thoroughly before cooking to remove any debris; then simmer in water or broth until tender, usually 20-30 minutes depending on the variety.
Incorporate lentils into soups and stews to add body, fiber, and protein, or use them as a hearty base for vegetarian chili.
Add cooked lentils to salads or grain bowls for a boost of plant-based protein and fiber, pairing well with vinaigrettes and fresh vegetables.
Blend cooked lentils into dips or spreads like hummus, or use them as a meat substitute in dishes like tacos or sloppy joes for a nutritious twist.
Things to keep in mind
Lentils are generally safe and well-tolerated for most individuals. However, their high fiber content can cause gastrointestinal discomfort such as gas, bloating, or cramping in some people, especially if introduced too quickly into the diet. It is advisable to increase lentil consumption gradually to allow the digestive system to adjust. For individuals with FODMAP sensitivities, certain types of lentils (especially red lentils) may be high in galactooligosaccharides (GOS), which can trigger symptoms. There are no widely documented common allergies to lentils, but as with any food, individual sensitivities can occur. Overall, lentils are considered a very safe and beneficial food for the general population when consumed in typical serving sizes.
Yes, lentils are considered very healthy, scoring 83/100 on FoodScore. They are a nutrient-dense legume packed with fiber (7.9g per 100g), protein (9g per 100g), and essential micronutrients like iron and folate. They are also minimally processed (NOVA 1) and low in sodium, added sugar, and saturated fat, making them an excellent choice for a balanced diet.
Are lentils good for weight loss?
Yes, lentils can be beneficial for weight loss. Their high fiber (7.9g per 100g) and protein (9g per 100g) content promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. They are also relatively low in calories (116 per 100g) while being rich in nutrients, making them a satisfying and efficient food for managing weight.
Are lentils ultra-processed?
No, lentils are not ultra-processed. They are classified as a NOVA class 1 food, meaning they are unprocessed or minimally processed. This indicates they are whole foods that have undergone little to no processing, preserving their natural nutritional integrity and making them a healthier choice compared to highly processed alternatives.
How should I cook lentils?
Lentils are easy to cook and do not require pre-soaking. Simply rinse them thoroughly under cold water, then combine one part lentils with two to three parts liquid (water or broth) in a pot. Bring to a boil, then reduce heat and simmer until tender. Cooking times vary by type, but typically range from 20-30 minutes. They are ready when they are soft but still hold their shape.
What can I use instead of lentils?
If you're looking for alternatives with similar nutritional benefits, other legumes like chickpeas, black beans, or kidney beans are good choices. These also offer significant fiber and plant-based protein. For a grain-based option, quinoa provides a complete protein profile and good fiber, though its texture and flavor differ from lentils.
Are lentils good for heart health?
Yes, lentils are excellent for heart health. They are very low in sodium (2mg per 100g) and contain no saturated fat, both of which are important for cardiovascular well-being. Their high fiber content (7.9g per 100g) helps lower cholesterol levels, and the potassium (369mg per 100g) they provide contributes to healthy blood pressure regulation.
Do lentils provide complete protein?
While lentils are a good source of protein (9g per 100g), they are not considered a complete protein on their own, as they are low in the essential amino acid methionine. However, when combined with grains like rice or quinoa, which are rich in methionine, they form a complete protein profile. This makes them an excellent component of a balanced plant-based diet.