Lentils are well known for their protein and fiber, but they also have a significant amount of carbohydrates. The type of carbs found in lentils is mainly complex carbohydrates, which are digested more slowly and provide sustained energy. The high fiber content helps to slow down the digestion of these carbs, making lentils a healthy option for most eating plans. Knowing how many and what kind of carbs lentils have helps you decide if they work for your diet, such as low-carb or keto plans.
This article explains what carbs are found in lentils, compares different types of lentils, looks at net versus total carbs, and discusses their effect on blood sugar. We’ll also cover why these carbs are good for your body and offer tips on how to include lentils in your meals.
Carbohydrates in Lentils: Basic Information
Lentils are a budget-friendly and nutrition-packed food. Their carbohydrates are complex, not simple, and come naturally with other important nutrients. This sets lentils apart from foods with refined sugars or starches.
Because they are affordable and easy to find-especially those grown in Canada-lentils are a staple in many diets. Their carbohydrate content is one reason why they are used in so many recipes worldwide and why they’re seen as a healthy food choice.
What kinds of carbohydrates are in lentils?
Lentils contain mostly complex carbohydrates. These take longer to digest than simple sugars, giving you a steady release of energy instead of a quick spike and crash. The high fiber in lentils is partly why they provide long-lasting energy and are good for your digestive system.
A serving of lentils also has a small amount of sugar. For example, 1 cup has about 3.9 grams of sugar. Lentils contain little to no starch, unlike potatoes and many grains. Their low sugar and high fiber content add to their health benefits.
How many carbs are in different types of lentils?
Though the carb content changes a bit from type to type (such as green, brown, red, or black lentils), they’re all known for having a lot of carbs and fiber. For example, a 1-cup (180g) serving of cooked lentils has around 36 grams of total carbohydrates.
Specific carb numbers may differ between varieties, but all lentils are high in carbs. This makes them a key energy source in plant-based diets.
Raw vs. cooked lentils: Carb content
Cooking lentils changes their nutrition because they soak up water, making each gram of cooked lentil less dense in nutrients than raw. For every 100g, raw lentils have about 63.4g of carbs. After cooking, 100g of lentils have around 19.5g of carbs. This decrease happens because water adds weight, spreading the nutrients over a larger volume.
| Lentil State | Serving Size | Total Carbohydrates |
|---|---|---|
| Raw | 100g | 63.4g |
| Cooked | 100g | 19.5g |
Net Carbs vs. Total Carbs in Lentils
When talking about carbs for low-carb or keto diets, it helps to know the difference between total and net carbs. This is important for lentils because of their high fiber.
Total carbs are everything: fiber, sugars, and starches. Net carbs are what your body can digest and turn into energy. To find net carbs, subtract the fiber from the total carbs because fiber passes through the body undigested and doesn’t affect blood sugar.
How to figure out net carbs in lentils
Net carbs = Total carbs – Fiber.
For instance, 1 cup (180g) of cooked lentils has 36g total carbs and 14g fiber. So, 36g – 14g = 22g net carbs per cup. This means a good part of the carbs in lentils don’t raise your blood sugar, since they’re fiber.
The role of fiber in lentil carbs
Fiber in lentils not only brings the net carb count down, but it also has health benefits. Half a cup of cooked green lentils gives about 32% of your daily recommended fiber. This high fiber supports gut health and helps keep you full for longer. Fiber may also help lower cholesterol, protect against colon cancer, and lower the chance of getting type 2 diabetes. So, even though lentils are high in carbs, their fiber helps keep your blood sugar steady and supports good digestion.
The Glycemic Index of Lentils and Blood Sugar
The glycemic index (GI) measures how much foods raise your blood sugar after eating. Foods with a high GI raise blood sugar quickly, while low-GI foods like lentils do it more slowly.
What is the glycemic index of lentils?
Lentils have a low GI of 29. This low number is because their carbs are complex and they have a lot of fiber, so your body breaks the carbs down slowly. This is helpful for people with diabetes or anyone wanting to keep their blood sugar stable.
How do lentil carbs affect blood sugar?
Because lentils are digested and absorbed slowly, they create a small, steady increase in blood sugar. This avoids the spikes and crashes in energy that can happen with other high-carb foods. Some studies even show that lentils can help lower blood sugar, beyond just their carb and fiber content. Including lentils in your meals can make it easier to keep your blood sugar under control.
Health Benefits of Carbs in Lentils
The carbs in lentils aren’t just a source of energy-they come with other important nutrients like fiber, plant-based protein, vitamins, and minerals. Lentils are low in fat, low in calories, and naturally gluten-free, so they fit many different meal plans.
How do lentil carbs help your body?
The complex carbs in lentils give you steady energy throughout the day, instead of a quick burst followed by a crash. Lentils are loaded with nutrients, too. They have lots of folate, a B-vitamin needed for red blood cell production and brain health. Lentils have more folate than any other plant food, which is helpful for heart health and for women who are or might become pregnant.
Lentils are also a great source of manganese, which supports normal blood sugar and helps defend against cell damage. They have high levels of potassium, which helps balance sodium and may lower blood pressure, and a half-cup serving has about 15% of your daily iron needs-important for carrying oxygen in your blood and reducing tiredness. Lentils include plant antioxidants called polyphenols, which have been linked to lower cancer risk and better blood sugar control. If you combine lentils with grains, they make a complete source of protein, similar to meat. A half-cup has about 12g of protein.
| Nutrient | Per 1/2 Cup Cooked Lentils |
|---|---|
| Folate | 115 mcg (29% DV) |
| Iron | 2.5 mg (15% DV) |
| Potassium | 365 mg (10% DV) |
| Manganese | 0.5 mg (25% DV) |
| Protein | 9-12 g |
| Fiber | 7 g |
Are Lentils Good for Low-Carb or Keto Diets?
Many people wonder if lentils can fit into low-carb or keto diets since these eating plans limit carb intake a lot (usually 25-50g of net carbs per day).
Can you have lentils on a keto diet?
Since 1 cup of cooked lentils has 22g net carbs, this takes up about half (or more) of your daily carb allowance on a keto diet. Because of this, lentils are usually not part of strict keto diets. People on keto might choose other foods, like non-starchy vegetables, for their nutrients instead. While lentils are full of important vitamins and minerals, their high net carb count means it’s hard to eat much of them on keto without going over your carb limit.
How to add lentils to a lower-carb meal
If you’re not following a strict keto plan but just want fewer carbs, you can still enjoy lentils in smaller portions. For example, try 1/2 cup (about 11g net carbs) or 1/4 cup (about 5.5g net carbs) in salads or soups instead of making them the main part of your meal. Mix lentils with lots of non-starchy vegetables and lean proteins, or use them as a topping for salads or as a garnish in soups and stews. You might also reduce the amount in recipes and mix with lower-carb ingredients, like cauliflower or edamame, to keep your carbs in check.
Lentils vs. Other Legumes and Grains
If you compare lentils to beans, rice, and quinoa, the carb and fiber numbers can help you choose the best fit for your diet.
- Lentils: 1 cup cooked (180g): 36g total carbs, 14g fiber, 22g net carbs.
- Beans: 100g cooked: about 20.5g carbs, 5.5g fiber, 14.9g net carbs. Carb content changes by bean type (like kidney, black, or pinto) and preparation.
- Rice: 1 cup cooked white rice: around 45g total carbs with little fiber, so most are net carbs; brown rice is similar, but a bit more fiber.
- Quinoa: 1 cup cooked: 39g total carbs, 5g fiber, about 34g net carbs.
Compared to these, lentils have a good fiber-to-carb ratio and a lower impact on blood sugar, making them a smart pick for steady energy and nutrients.
Managing Your Carb Intake with Lentils
You can include lentils in your eating plan even if you’re limiting carbs, as long as you pay attention to portion sizes. Here are some simple ways to do it:
- Watch portions: Use 1/2 cup or 1/4 cup servings to cut back on carbs while still getting the nutrition from lentils.
- Mix with veggies: Combine lentils with low-carb vegetables and lean protein for balanced meals.
- Add flavor: Lentils take on other flavors well, so season with herbs and spices.
- Batch cook: Cook lentils ahead of time, then serve small amounts throughout the week.
- Pick the right type: Use red lentils for soups and stews where you need less bulk, or green/brown lentils in salads where they stay firm and portion control is easier.
Conclusion
In short, lentils are more than just a carb source-they offer high fiber, protein, important vitamins, and minerals. Their low glycemic index helps keep your blood sugar steady, which is great for long-lasting energy. While strict low-carb or keto eaters should be careful with portion sizes, the fiber in lentils means their net carb impact is much less than many similar foods. Lentils can add variety, nutrition, and flavor to any meal plan, and they are affordable and easy to use in many recipes. Including lentils in your meals contributes to a healthy, balanced diet.
