Lentils glycemic index
Lentils has a glycemic index of 16, which is low. A 150 g serving (about 3/4 cup cooked) has a glycemic load of 3 (low).
Also known as: red lentils, green lentils, brown lentils
- Serving150 g
- Available carbs18 g
- Fiber12 g
- Sugars2.7 g
- Protein14 g
- Calories174 kcal
Serving: about 3/4 cup cooked.
What to know
Boiled lentils have one of the lowest GI values of any carbohydrate food: 16 on average across eight studies. They also slow the absorption of other foods eaten with them, a well-documented "second meal" effect.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 6.1 g | <1 | Low |
| 100 g | 12 g | 2 | Low |
| 150 g · about 3/4 cup cooked | 18 g | 3 | Low |
| 300 g · double serving | 37 g | 6 | Low |
What the studies found
The value of 16 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 13 studies. Results range from 16 to 53. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 18 · Canada 1986
- 21 · Canada 1985
- 21 · UK 2005
- 22 · Canada 1986
- 28 · USA 1987
- 29 · Canada 1981
- 30 · France 1987
- 30 · India 2011
- 31 · Canada 1983
- 32 · Canada 1985
- 37 · Australia 1982
- 42 · Australia 2008
- 53 · Canada 1986
Lentils compared with other legumes
Similar low-GI foods
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Frequently asked questions
Is lentils low glycemic?
Yes. With a GI of 16, lentils is in the low range (55 or less).
What is the glycemic load of lentils?
A 150 g serving (about 3/4 cup cooked) has a glycemic load of 3, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat lentils?
With a GI of 16 and a low glycemic load per serving, lentils usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in lentils?
A 150 g serving has about 30 g of total carbohydrate, including 11.9 g of fiber, leaving 18.3 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 20.1 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 116 kcal | 174 kcal |
| Carbohydrates | 20 g | 30 g |
| Available carbs | 12 g | 18 g |
| Fiber | 7.9 g | 12 g |
| Sugars | 1.8 g | 2.7 g |
| Protein | 9 g | 14 g |
| Fat | 0.4 g | 0.6 g |
Source: USDA FoodData Central, Lentils, mature seeds, cooked, boiled, without salt (SR Legacy, FDC 172421). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.