Red Lentils (Boiled)
Per serving: 3.5 oz cooked (100g)
About Red Lentils (Boiled)
Boiled red lentils provide approximately 116 calories, 9 grams of protein, 20.1 grams of carbohydrate, 0.4 grams of fat, and 7.9 grams of fiber per 100 grams. This leaves about 12.2 grams of net carbohydrate and gives cooked lentils a low glycemic impact compared with many refined carbohydrate foods.
Red lentils are rich in folate and also provide iron, copper, manganese, phosphorus, thiamin, magnesium, potassium, zinc, and vitamin B6. Their soft texture makes them especially useful in dhal, soups, curries, sauces, and purees.
Because red lentils break down during cooking, they can thicken meals without cream or flour. Combine them with vegetables and a grain or other complementary protein source as part of a varied plant-based diet.
At-a-Glance Stats
Macronutrient Breakdown
116 kcal
Total calories per 3.5 oz cooked (100g)
Protein
Builds & repairs muscle tissue
18% of typical daily value
Carbohydrates
Primary fuel source for energy
20% of typical daily value
Total Fat
Supports hormones & nutrient uptake
1% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
26% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Provides substantial plant protein with very little fat.
- 2
High fiber and resistant starch support bowel regularity, beneficial gut microorganisms, and prolonged fullness.
- 3
Folate supports DNA synthesis, cell division, and normal red-blood-cell formation.
- 4
Iron contributes to oxygen transport, while magnesium and potassium support normal muscle and nerve function.
- 5
Red lentils generally produce a low glycemic response when eaten in an appropriate portion as part of a mixed meal.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Rinse red lentils before cooking and simmer them gently because their split structure softens quickly. Pair them with tomatoes, lime, bell peppers, or another vitamin C-rich food to support plant-iron absorption.
Diet Compatibility
Frequently Asked Questions
How many calories are in Red Lentils (Boiled)?›
Red Lentils (Boiled) contains 116 calories per 3.5 oz cooked (100g). This includes 9g protein (36 kcal), 20.1g carbohydrates (80.4 kcal), and 0.4g fat (3.6 kcal).
How much protein does Red Lentils (Boiled) have?›
Red Lentils (Boiled) provides 9g of protein per 3.5 oz cooked (100g).
Is Red Lentils (Boiled) good for weight loss?›
Red lentils generally produce a low glycemic response when eaten in an appropriate portion as part of a mixed meal. With 116 calories per serving, it can fit well within a calorie-controlled diet.