Few foods match lentils’ combination of plant protein, fiber and iron for the price. Their low glycemic index makes them a staple in blood sugar management diets.
Meat & Poultry
Chicken Breast
165 kcal31 g protein
FOOD PROFILE
Lentils
116kcalCalories
9gProtein
20.1gCarbs
0.4gFat
7.9gFiber
What the research says
Carbohydrate Quality and Human Health: Dietary Fibre Meta-Analysis
Each 8 g/day increase in dietary fiber was associated with a 5–27% reduction in deaths from heart disease, stroke, type 2 diabetes and colorectal cancer.
Read the study →
Nutrition Facts
Per 100 g, edible portion · values per 100 g
Calories
116
| Total Fat | 0.4 g |
|---|---|
| Saturated Fat | 0.1 g |
| Sodium | 2 mg |
| Potassium | 369 mg |
| Total Carbohydrate | 20.1 g |
| Dietary Fiber | 7.9 g |
| Total Sugars | 1.8 g |
| Protein | 9 g |
Folate, iron, manganese (values for cooked)
Glycemic index: 32
Source: USDA FoodData Central (approx.)