Red Lentils: Calories, Nutrition Facts, and Health Benefits (2026)

Red lentils provide 198 calories and are a rich source of protein, offering 15 g per 1 cup cooked (198 g). They contain 7.9 g of fiber and 2 mg of vitamin C, contributing to overall health and nutrition.

This page explores the nutritional profile of red lentils, detailing their health benefits, glycemic impact, and how they compare to other legumes. Red lentils are not only nutritious but also quick to prepare, making them a convenient addition to various diets.

Red Lentils Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for red lentils per 1 cup cooked (198 g) and per 100 g, highlighting their key components.

Values are for 1 cup cooked (198 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	198	100	10%
Protein	15.0 g	7.6 g	30%
Carbohydrates	39.6 g	20.0 g	14%
Fiber	7.9 g	4.0 g	28%
Sugar	2.0 g	1.0 g	-
Fat	0.8 g	0.4 g	1%
Vitamin C	2.0 mg	1.0 mg	2%
Potassium	594 mg	300 mg	13%
Iron	4.75 mg	2.40 mg	26%
Folate	238 mcg	120 mcg	59%

About 70% of red lentils calories come from carbohydrates, 27% from protein and 3% from fat.

Red Lentils by Health Goal

The by-goal ratings section evaluates red lentils based on common dietary objectives, providing insight into their suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Fair	198 calories per serving with 7.9 g fiber for fullness
Blood sugar / diabetes	Moderate	Glycemic load of about 10 per serving
Immunity	Fair	Provides 2 mg vitamin C (2% DV)
Digestion	Excellent	7.9 g fiber per serving supports regularity
Heart health	Excellent	Potassium (594 mg) and fiber, very low sodium
Muscle gain	Good	Higher in protein (15 g) than most plant foods

Red Lentils and Blood Sugar

Glycemic index: 30. Glycemic load: 10 per serving.

Red Lentils has a glycemic index of about 30 and a glycemic load of around 10 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Red Lentils Compares to Other Legumes

In the comparison table, red lentils are contrasted with other legumes to illustrate their unique nutritional benefits and differences.

Legume (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Red Lentils	100	7.6	4.0	20.0
Lentils	116	9.0	7.9	20.1
Split Peas	118	8.3	8.3	21.1
Chickpeas	164	8.9	7.6	27.4

Red Lentils Myths, Checked

Red lentils are a different plant from green lentils , Misleading. Red lentils are split, hulled lentils; they cook faster and turn soft.

Red lentils have as much fiber as green , Misleading. Hulling removes some fiber, so red lentils have a bit less.

How to Track Red Lentils

Legumes roughly double or triple in weight as they cook, so a cup of cooked red lentils is very different from dry, and canned versions add sodium. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log red lentils accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best plant-based protein sources ranked, protein per 100 calories ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of red lentils?

One cup of cooked red lentils contains 198 calories, making them a low-calorie option for meals.

Is red lentils good for weight loss?

Red lentils can be beneficial for weight loss due to their high fiber content, which is 7.9 g per cup, promoting satiety.

Can people with diabetes eat red lentils?

With a glycemic index of about 30, red lentils can be a good choice for people with diabetes, as they have a low glycemic load of about 10.

How much protein is in red lentils?

Red lentils provide 15 g of protein per cup, making them a valuable protein source for vegetarians and vegans.

Is red lentils high in sugar?

Red lentils contain only 2 g of sugar per cup, which is relatively low compared to many other food options.

Are red lentils healthier than green?

Red lentils are often considered healthier than green lentils due to their quicker cooking time and higher folate content, providing 238 mcg per serving.

Key Takeaways

• Red lentils contain 198 calories per cup cooked.
• They provide 15 g of protein per serving.
• Red lentils have 7.9 g of fiber, aiding digestion.
• The glycemic index is approximately 30, indicating low blood sugar impact.
• Each cup contains 2 mg of vitamin C, contributing to immune health.
• Red lentils are quick-cooking, making them convenient for meal preparation.