Legumes: Beans Canned Peas Chickpeas Green Peas All →

Catalog › Legumes › Lentils

Lentils: Fiber Breakdown, Calories, and Daily Value

A fiber and plant-protein powerhouse with a very low glycemic load. If your digestion is delicate, a standard serving may feel heavy—start with 45–50 g cooked.

🍲

🌿 1 serving cooked lentils (~150 g / 5.3 oz)

Legumes

🌿 Dietary Fiber

1 serving cooked lentils (~150 g / 5.3 oz) 11.85 g

Soluble

3.2 g (27%)

Insoluble

8.6 g (73%)

Per 100g: 7.9 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving cooked lentils (~150 g / 5.3 oz) 174.0 kcal

Per 100g: 116.0 kcal

A 150 g serving has 174 kcal, 11.8 g fiber, and about 13.5 g plant protein: filling without being calorie-heavy.

⚡ Glycemic Index (GI)

1 serving cooked lentils (~150 g / 5.3 oz) 25 (Low, GL ≈ 3)

Per 100g: 25

GI 25 and serving glycemic load around 3: blood sugar rises gently, without sharp insulin spikes.

💡 Popular Lentil Types and Varieties

Fiber content is similar, but tolerance can depend on the skin

🌿 Red (hulled): Breaks down into a soft purée in 12–15 minutes. With no tough skin, it's often gentler for sensitive digestion and great for cream soups.

🌱 Green and brown: Keep a firm skin, add more insoluble fiber, and hold their shape, but they may cause more bloating for some people.

🌾 Black (beluga): Small dark grains with a firm skin: tasty and nutritious, but tolerance is closer to green lentils; keep portions smaller if your stomach is prone to bloating.

✨ For maximum softness, choose red lentils and cook them well. For heartiness and structure, green, brown, or beluga work well, but if you have a sensitive gut, keep portions modest.

⚡ Quick Fiber Calculator (Lentils)

One click, no registration

1 port

🟢 You ate 11.85 g of fiber — that is 39% of your daily norm (30 g)!

How Fiber and Nutrients in Lentils Support Daily Wellness

How lentils can help with weight management

Fiber and plant protein slow stomach emptying, help you feel full longer, and smooth out blood sugar swings.

Satiety Score

★ ★ ★ ★ ☆ 4.2 / 5.0

Good fullness from fiber and protein

Caloric Density 116 kcal

Optimal calorie density

Digestive impact and tolerance

Fiber supports regularity, but lentils contain oligosaccharides (GOS) that can ferment and cause gas or fullness if your digestive tract is sensitive. Adjust your portion to what feels comfortable.

Stomach «Softness» Scale

Irritating 5 / 10 (Comfortable in small portions; use caution with digestive sensitivity) Ideal

GI Stimulation Score 🌿 Neutral acidity and gentle transit Cooked lentils have a neutral pH of 6.3–6.8 and don't irritate the stomach, while fiber supports gentle transit—if the portion works for you.

Microbiome fermentation and a glycemic shield

🩸 Feeding gut bacteria
Gut bacteria in the large intestine feed on soluble fiber—pectin and resistant starch—and produce short-chain fatty acids.

🛡️ Butyrate production
One key product is butyrate, which helps support intestinal cell strength and barrier function.

🌿 Glycemic shield
The fiber matrix and protein slow carbohydrate digestion, so blood sugar rises gradually.

Prebiotic value

Fiber 11.8 g Pectin and RS3

Feeds friendly bacteria

Glycemic buffer 🛡️ Low glycemic load and a buffer for blood sugar No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Lentils

🥗 Raw form

Before cooking (dry grains)

Whole structure: Dry lentils are dense: soak and cook them—raw lentils aren't suitable.
Vitamins and minerals: Dry grains contain B vitamins, iron, and potassium, but cooking improves absorption.
Slow breakdown: Dense walls and starch digest slowly, which helps lentils provide lasting fullness.

🔥 Thermal processing

After cooking

Cell walls soften: Cooking softens the skin and makes protein and minerals more accessible.
Higher bioavailability: Heat reduces phytates and lectins, so iron, zinc, and protein are absorbed better.
Easier digestion: Well-cooked red lentils in purée form are often gentler for sensitive digestion.

Culinary Constructor & Alternatives

Best Food Combinations with Lentils

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Power Lunch

Hearty Mediterranean Lentil Stew

🍲

Lentils Ingredient

+11.85 g

🥕

Carrot Ingredient

+2.8 g

🍃

Spinach Ingredient

+1.1 g

🟢 Total in plate: 15.7 g of fiber (52% of norm)

💡 Quick prep: Simmer lentils with carrots, then stir in a handful of fresh spinach 2 minutes before done. Lentils cook faster than most legumes and don't need soaking.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🍲 Beans 6.4 g / 100g 🥫 Canned Peas 4.5 g / 100g 🍲 Chickpeas 7.6 g / 100g 🌱 Green Peas 5.7 g / 100g