FoodScore
0/ 100
Very goodlegume· 1 cup cooked

Lentils (cooked)

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.

  • Lentils are a minimally processed (NOVA 1) whole food, contributing to a healthy diet.
  • A 100g serving provides 7.9g of fiber, which is significant for daily intake.
  • They offer 9g of plant protein per 100g, supporting muscle health.
  • With only 2mg of sodium and 0g of added sugar, lentils are a low-sodium and sugar-free option.
  • Lentils are an excellent source of folate (45% DV) and iron (18% DV) per 100g.
  • 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
+
What it brings to the table
Fiber (7.9g)+10
Protein (9g)+5
Micronutrients (Iron, Phosphorus, Zinc, Folate)+8
Whole food (NOVA 1)+10
−
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 excellent nutritional profile, which aligns well with dietary guidelines. A significant bonus comes from their high fiber content, with 7.9g per 100g, contributing +10 points. The plant-based protein content of 9g per 100g also earns a solid +5 points. Lentils are rich in several key micronutrients, including iron, phosphorus, zinc, and folate, which collectively add +8 points to their score. As a NOVA class 1 food, meaning they are unprocessed or minimally processed, lentils receive an additional +10 points, reflecting their whole food nature. The absence of saturated fat, added sugar, and high sodium means there are no penalties applied, further boosting their overall score. To achieve an even higher score, lentils would need to provide a broader spectrum of vitamins like Vitamin C or 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 are beneficial for cardiovascular health due to their nutrient composition. They contain virtually no saturated fat and are very low in sodium, both factors emphasized in dietary guidelines for maintaining a healthy heart. The significant fiber content, 7.9g per 100g, can help manage cholesterol levels, particularly LDL cholesterol. Research supports that diets rich in fiber contribute to a reduced risk of heart disease. Including lentils regularly can be a simple way to incorporate more heart-healthy foods into your diet, complementing other low-fat, high-fiber choices.

Aids Blood Sugar Management

The high fiber content in lentils, at 7.9g per 100g, plays a crucial role in managing blood sugar levels. Fiber slows down the absorption of carbohydrates, leading to a more gradual rise in blood glucose after meals, which is beneficial for individuals managing diabetes or seeking to prevent blood sugar spikes. As a minimally processed (NOVA 1) food with no added sugar, lentils contribute to a lower glycemic load compared to refined grains. Incorporating lentils into meals can help promote stable blood sugar, making them a valuable food for metabolic health.

Promotes Gut Health

Lentils are an excellent source of dietary fiber, providing 7.9g per 100g, which is essential for a healthy digestive system. This fiber acts as a prebiotic, feeding beneficial bacteria in the gut and supporting a diverse gut microbiome. A healthy gut microbiome is linked to improved digestion, nutrient absorption, and overall well-being. Regular consumption of fiber-rich foods like lentils can help prevent constipation and promote regularity. It is important to increase fiber intake gradually to allow the digestive system to adjust.

Supports Weight Management and Satiety

Lentils can be a valuable component of a weight management strategy due to their combination of protein and fiber. With 9g of protein and 7.9g of fiber per 100g, lentils contribute to feelings of fullness and satiety, which can help reduce overall calorie intake. The low calorie density of 116 calories per 100g means you can eat a satisfying portion without consuming excessive calories. Replacing higher-calorie, lower-fiber foods with lentils can aid in achieving and maintaining a healthy weight, as they help you feel full for longer periods.

Contributes to Muscle and Energy

Lentils provide a significant amount of plant-based protein, with 9g per 100g, which is vital for muscle repair, growth, and overall bodily functions. They are also a good source of iron, offering 3.3mg (18% DV) per 100g. Iron is crucial for oxygen transport in the blood and energy production, helping to prevent fatigue. While plant protein sources like lentils are generally not complete proteins on their own, combining them with other plant foods throughout the day can ensure adequate intake of all essential amino acids for muscle health and recovery.

How to eat it

Lentils are a versatile and economical staple in many diets, often used as a base for soups, stews, and curries. They absorb flavors well and can be a hearty addition to vegetarian and vegan meals, or as a side dish. A typical serving size is one cup cooked, which provides a substantial amount of fiber and protein. They are an excellent way to boost nutrient intake in various dishes.

Rinse lentils thoroughly before cooking to remove any debris; no soaking is typically required for most varieties.
Incorporate cooked lentils into salads or grain bowls for added protein and fiber, or blend them into dips like hummus.
Use lentils as a meat substitute in dishes like tacos, sloppy joes, or shepherd's pie for a plant-based alternative.
Cook a larger batch of lentils at the beginning of the week and store them in the refrigerator for quick meal additions.
Pair lentils with foods rich in Vitamin C, such as bell peppers or tomatoes, to enhance iron absorption.
Things to keep in mind

Lentils are generally safe for most individuals when consumed in normal serving sizes. However, their high fiber content can cause gastrointestinal discomfort, such as gas and bloating, for some people, especially if not accustomed to a high-fiber diet. It is advisable to gradually increase intake to allow the digestive system to adjust. Lentils contain FODMAPs, which may trigger symptoms in individuals with Irritable Bowel Syndrome (IBS). There are no widely documented common allergies or significant drug interactions associated with lentils at typical consumption levels.

Swap suggestions
Very good
Black beans (cooked)
Score85
Very good
Black Beans
Score85
Very good
Farro Cooked
Score85
Very good
Pinto Beans Cooked
Score85
Very good
Soybeans Cooked
Score85
Very good
Tempeh
Score85
Reader questions
Are lentils healthy?
Yes, lentils are very healthy, scoring 83/100 on FoodScore. They are a nutrient-dense legume, rich in fiber (7.9g per 100g) and plant protein (9g per 100g). Lentils also provide significant amounts of essential micronutrients like folate and iron, while being very low in fat and sodium, and containing no added sugar.
Are lentils good for weight loss?
Lentils can be beneficial for weight loss due to their high fiber and protein content. These nutrients promote satiety, helping you feel full for longer and potentially reducing overall calorie intake. At 116 calories per 100g, they are also relatively low in calorie density, allowing for satisfying portions.
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 retain their natural nutritional integrity, making them an excellent choice for a healthy diet.
How should I cook lentils?
Lentils are easy to cook and typically do not require soaking. Simply rinse them thoroughly, then simmer in water or broth until tender. Cooking times vary by type, but most green or brown lentils are ready in 20-30 minutes. They can be used in soups, stews, salads, or as a side dish.
What can I use as a substitute for lentils?
If you need a substitute for lentils, other legumes like chickpeas, black beans, or kidney beans can often be used, especially in soups, stews, or salads. These alternatives offer similar nutritional benefits in terms of fiber and protein, though their flavor and texture will differ slightly.
Are lentils good for blood sugar management?
Yes, lentils are excellent for blood sugar management. Their high fiber content (7.9g per 100g) helps slow down the absorption of glucose, preventing rapid spikes in blood sugar levels. As a food with no added sugar and a low glycemic load, they are a smart choice for maintaining stable blood glucose.
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, meaning they lack one or more essential amino acids in sufficient quantities. However, by combining lentils with other plant-based foods like grains (e.g., rice) throughout the day, you can easily obtain all essential amino acids.

Explore more

CategoryAll legumes & plant protein →GoalBest foods for constipation →GoalBest foods for diabetes →GoalBest foods for gut health →Head-to-headLentils (cooked) vs. M&Ms Milk Chocolate →Head-to-headLentils (cooked) vs. M&Ms Peanut →Head-to-headLentils (cooked) vs. Peas Green Cooked →Head-to-headLentils (cooked) vs. Black Eyed Peas Cooked →Fits dietMediterranean diet →Fits dietDASH diet →

Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-04-20