Tortilla Pops Finement Salé
N.A ! Nature Addicts
Vegan, passesGluten-Free, passesKeto, fails
LentilsLegume
352
kcal / 100g
42
kcal / 1 tablespoon
3 things to watch for
Keto, failsLow-Calorie, failsLow-Carb, fails
Dairy-Free, passesEgg-Free, passesGluten-Free, passesHigh-Protein, passesLow-Fat, passesLow-Sugar, passesNut-Free, passesPalm Oil Free, passesSoy-Free, passesVegan, passesVegetarian, passes
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Also labeled as
Black Lentils, Green Lentils
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 352kcal | — |
| Protein | 24.63g | 49% |
| Total lipid (fat) | 1.06g | 1% |
| Fatty acids, total saturated | 0.154g | 1% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 63.35g | 23% |
| Fiber, total dietary | 10.7g | 38% |
| Total Sugars | 2.03g | — |
| Sodium, Na | 6mg | 0% |
Vitamins & Minerals
Calcium, Ca35mg (4% NRV)
Iron, Fe
6.51mg (47% NRV)
Iron contributes to normal cognitive function EU register →
Iron contributes to normal energy-yielding metabolism EU register →
Iron contributes to normal formation of red blood cells and haemoglobin EU register →
Iron contributes to normal oxygen transport in the body EU register →
Iron contributes to the normal function of the immune system EU register →
Iron contributes to the reduction of tiredness and fatigue EU register →
Iron has a role in the process of cell division EU register →
Potassium, K
677mg (34% NRV)
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Magnesium, Mg47mg (13% NRV)
Phosphorus, P
281mg (40% NRV)
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Zinc, Zn
3.27mg (33% NRV)
Zinc contributes to normal DNA synthesis EU register →
Zinc contributes to normal acid-base metabolism EU register →
Zinc contributes to normal carbohydrate metabolism EU register →
Zinc contributes to normal cognitive function EU register →
Zinc contributes to normal fertility and reproduction EU register →
Zinc contributes to normal macronutrient metabolism EU register →
Zinc contributes to normal metabolism of fatty acids EU register →
Zinc contributes to normal metabolism of vitamin A EU register →
Zinc contributes to normal protein synthesis EU register →
Zinc contributes to the maintenance of normal bones EU register →
Zinc contributes to the maintenance of normal hair EU register →
Zinc contributes to the maintenance of normal nails EU register →
Zinc contributes to the maintenance of normal skin EU register →
Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →
Zinc contributes to the maintenance of normal vision EU register →
Zinc contributes to the normal function of the immune system EU register →
Zinc contributes to the protection of cells from oxidative stress EU register →
Zinc has a role in the process of cell division EU register →
Copper, Cu
0.754mg (75% NRV)
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Manganese, Mn
1.393mg (70% NRV)
Manganese contributes to normal energy-yielding metabolism EU register →
Manganese contributes to the maintenance of normal bones EU register →
Manganese contributes to the normal formation of connective tissue EU register →
Manganese contributes to the protection of cells from oxidative stress EU register →
Selenium, Se0.1µg (0% NRV)
Vitamin A, RAE2µg (0% NRV)
Vitamin C, total ascorbic acid4.5mg (6% NRV)
Vitamin D (D2 + D3)0µg (0% NRV)
Vitamin E (alpha-tocopherol)0.49mg (4% NRV)
Vitamin K (phylloquinone)5µg (7% NRV)
Thiamin
0.873mg (79% NRV)
Thiamine contributes to normal energy-yielding metabolism EU register →
Thiamine contributes to normal functioning of the nervous system EU register →
Thiamine contributes to normal psychological function EU register →
Thiamine contributes to the normal function of the heart EU register →
Riboflavin
0.211mg (15% NRV)
Riboflavin contributes to normal energy-yielding metabolism EU register →
Riboflavin contributes to normal functioning of the nervous system EU register →
Riboflavin contributes to the maintenance of normal mucous membranes EU register →
Riboflavin contributes to the maintenance of normal red blood cells EU register →
Riboflavin contributes to the maintenance of normal skin EU register →
Riboflavin contributes to the maintenance of normal vision EU register →
Riboflavin contributes to the normal metabolism of iron EU register →
Riboflavin contributes to the protection of cells from oxidative stress EU register →
Riboflavin contributes to the reduction of tiredness and fatigue EU register →
Niacin
2.605mg (16% NRV)
Niacin contributes to normal psychological function EU register →
Niacin contributes to normal energy-yielding metabolism EU register →
Niacin contributes to normal functioning of the nervous system EU register →
Niacin contributes to the maintenance of normal mucous membranes EU register →
Niacin contributes to the maintenance of normal skin EU register →
Niacin contributes to the reduction of tiredness and fatigue EU register →
Vitamin B-6
0.54mg (39% NRV)
Vitamin B6 contributes to normal cysteine synthesis EU register →
Vitamin B6 contributes to normal energy-yielding metabolism EU register →
Vitamin B6 contributes to normal functioning of the nervous system EU register →
Vitamin B6 contributes to normal homocysteine metabolism EU register →
Vitamin B6 contributes to normal protein and glycogen metabolism EU register →
Vitamin B6 contributes to normal psychological function EU register →
Vitamin B6 contributes to normal red blood cell formation EU register →
Vitamin B6 contributes to the normal function of the immune system EU register →
Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to the regulation of hormonal activity EU register →
Folate, total
479µg (240% NRV)
Folate contributes to normal amino acid synthesis EU register →
Folate contributes to normal blood formation EU register →
Folate contributes to normal homocysteine metabolism EU register →
Folate contributes to normal psychological function EU register →
Folate contributes to the normal function of the immune system EU register →
Folate contributes to the reduction of tiredness and fatigue EU register →
Folate has a role in the process of cell division EU register →
Vitamin B-120µg (0% NRV)
Diet Compatibility
- VeganYes
Yes — Lentils is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Lentils is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Lentils is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Lentils is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Lentils is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Lentils is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Lentils is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Lentils is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoNo
No — Lentils is not keto-friendly (52.65 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbNo
No — Lentils is not low-carb (52.65 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarYes
Yes — Lentils is low in sugar (2.03 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinYes
Yes — Lentils is high in protein (24.63 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Lentils is low-fat (1.06 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Lentils is not low-calorie (352 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
A 2021 hand-sorting study found 2 of 25 retail dry lentil bags (8%) contained a stray wheat or barley grain.
Even one such grain can push a bag's gluten content above the US 20ppm gluten-free threshold. [5]Cooked red, green, and Le Puy lentils are considered low-FODMAP at roughly 25g or less, per Monash-based testing.
Canned lentils carry roughly half the FODMAP load of dried, boiled lentils. [6]
Health Benefits
Eating at least 110g of cooked lentils reduces the post-meal blood glucose rise by about 20%, per a review of human trials.
The effect correlated with the test meals' fiber (22-30g) and protein (45-57g) content. [1]Lentil extract inhibited the carbohydrate-digesting enzyme alpha-amylase by up to 94% in one lab study.
Dry lentils also contain 12-14g of prebiotic carbohydrate per 100g, which feeds beneficial gut bacteria.
Those same prebiotic carbohydrates — raffinose, stachyose, and verbascose, collectively called GOS — ferment in the colon and can cause gas or bloating, especially in people with IBS.
Soaking and rinsing lentils before cooking, and discarding that water, reduces the GOS load; an alpha-galactosidase enzyme product (the Beano type) can also lessen gas production. [2]US Dietary Guidelines for 2020-2025 recommend at least 1.5 cups of beans, peas, and lentils per week as part of a healthy eating pattern. [3]
Storage & Buying Tips
Dry lentils keep for about a year in a sealed container, stored cool, dark, and dry.
Cooked lentils last 4-5 days in the fridge or up to about 3 months in the freezer.
Unlike many dried beans, whole lentils cook in just 15-20 minutes without any pre-soaking. [4]
Frequently Asked Questions
Can you eat lentils raw, or do they have to be cooked?
They should be cooked.
Raw or undercooked lentils contain active lectins that can cause nausea, vomiting, and digestive upset.
Cooking, especially boiling, inactivates most of these lectins.
The one exception is sprouted lentils — germinated, not just soaked — commonly eaten raw for their crunch, though sprouting hygiene matters for food safety. [7]
Are lentils safe to eat during pregnancy?
Yes, cooked lentils are considered a beneficial pregnancy food.
They're a good source of folate, linked to lower risk of neural tube defects, and a good plant-based source of iron, needed in higher amounts during pregnancy.
A half-cup (99g) serving of boiled lentils provides about 9g of protein. [2]
Can lentils trigger a reaction if you're allergic to peanuts?
Possibly.
Lentils and peanuts are both legumes, and documented IgE cross-reactivity exists between them.
A cohort study of 195 peanut-allergic children found sensitization to lentils, along with lupine, fenugreek, and soy, and case reports describe lentil-related anaphylaxis in children who also reacted to peanut or chickpea.
If you have a peanut or other legume allergy, don't assume lentils are automatically safe — check with an allergist instead of self-testing. [8]
Do different colors of lentils have different nutrition?
Mostly similar, but there's one real structural difference.
Red and yellow lentils are typically sold split and de-hulled, which lowers their fiber content compared with whole green, brown, or black lentils that keep their outer skin.
Raw dry lentil fiber content ranges from about 10.7g to 31.4g per 100g depending on variety, per a USDA-based compilation.
Cooking behavior differs even more than nutrition: split red or yellow lentils break down into a soft puree, good for dals and soups, while whole lentils hold their shape better for salads. [2]
Are canned lentils as nutritious as dried ones?
Canned or vacuum-packed lentils are precooked and broadly similar in nutrition to home-cooked dried lentils.
They often carry added sodium for preservation, though — draining and rinsing them under cold water cuts that sodium, and reduces some FODMAPs too. [7]
Do lentils contain anti-nutrients, and does cooking reduce them?
Yes.
Lentils contain phytic acid, which can block absorption of iron, zinc, calcium, and manganese, and lectins, which in their raw form can upset digestion.
Standard cooking substantially reduces both, and soaking, fermenting, or germinating beforehand reduces them further — so this is a minor practical downside for anyone who reliably cooks their lentils. [2]
Found in these products
1 product in our database contains Lentils.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Lentils, raw” (SR Legacy, fdcId 172420), updated 2026-08-28.
Research reviewed 2026-08-28.
- Clarke et al., Nutrients (2022-02-17)
- Alexander et al., Current Research in Physiology (2024-03-04)
- Beans, Peas, and Lentils: Health Benefits (2024-09-16)
- Lentils - Spend Smart Eat Smart (2026-08-04)
- Thompson et al., Frontiers in Nutrition (2022-04-28)
- FODMAPs in Lentils (2023-03-24)
- The Nutrition Source - Harvard Chan School (2019-10-28)
- Risha et al., Current Allergy and Asthma Reports (2024-07-10)