Are cooked lentils good for you?

Yes, cooked lentils are a very good food, scoring 83/100. They are an excellent source of fiber (7.9g per cup) and protein (9g per cup), and provide essential micronutrients like iron and folate.

Are cooked lentils good for weight loss?

Lentils can be beneficial for weight loss due to their high fiber and protein content, which can promote satiety. They are also relatively low in calories (116 per cup) and contain no added sugar or saturated fat.

Are cooked lentils good for diabetes?

Cooked lentils are a good choice for individuals managing diabetes. Their high fiber content (7.9g per cup) helps regulate blood sugar levels, and they have no added sugar. They are also a whole food.

Are cooked lentils ultra-processed?

No, cooked lentils are not ultra-processed. They are classified as NOVA Class 1, meaning they are an unprocessed or minimally processed food. This indicates they are in their natural state or have undergone minimal alterations.

legume · Serving 1 cup cooked

Lentils (cooked)

Lentils (cooked) score an impressive 83/100, making them a very good choice. They are rich in fiber and protein, and are a whole food.

Very good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Fiber (7.9g)+10
Protein (9g)+5
Micronutrients (Iron, Phosphorus, Zinc, Folate)+8
Whole food (NOVA 1)+10

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	116 kcal	—
Total fat	0.4 g	1%
Saturated fat	0 g	0%
Trans fat	0 g	—
Fiber	7.9 g	28%
Protein	9 g	18%
Added sugar	0 g	0%
Sodium	2 mg	0%
Potassium	369 mg	8%
Calcium	19 mg	1%
Iron	3.3 mg	18%
Magnesium	36 mg	9%
Phosphorus	180 mg	14%
Zinc	1.3 mg	12%
Vitamin A	0 %	0%
Vitamin C	0 %	0%
Vitamin D	0 %	0%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	0 %	0%
Folate	45 %	45%
Riboflavin	0 %	0%
Omega-3	0 g	—

Eat this instead

Higher-scoring foods in the same category.

Black beans (cooked)

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Tofu firm

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85Very good

Frequently asked questions

Are cooked lentils good for you?: Yes, cooked lentils are a very good food, scoring 83/100. They are an excellent source of fiber (7.9g per cup) and protein (9g per cup), and provide essential micronutrients like iron and folate.
Are cooked lentils good for weight loss?: Lentils can be beneficial for weight loss due to their high fiber and protein content, which can promote satiety. They are also relatively low in calories (116 per cup) and contain no added sugar or saturated fat.
Are cooked lentils good for diabetes?: Cooked lentils are a good choice for individuals managing diabetes. Their high fiber content (7.9g per cup) helps regulate blood sugar levels, and they have no added sugar. They are also a whole food.
Are cooked lentils ultra-processed?: No, cooked lentils are not ultra-processed. They are classified as NOVA Class 1, meaning they are an unprocessed or minimally processed food. This indicates they are in their natural state or have undergone minimal alterations.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.