Lentils
Plant protein, fiber, iron, folate.
- Category
- Proteins
- Plate rating
- 92/100
- Glycemic index
- ≈32 · Low GI
- Pesticide residue
- Lower
What lentils offers
- Plant-based protein powerhouse
- High in fiber for digestion
- Fiber and protein for steady energy
- Rich in iron & folate
When to eat it
Lunch for sustained afternoon energy.
Tip
Pair with rice for complete protein
Pairs well with
Rice (complete protein) · Tomatoes · Cumin
Blood sugar
Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.
Pesticide residue & peeling
Relative residue level: Lower — a rough guide, not a lab measurement. Rinse produce under running water before eating.
More proteins
SalmonOmega-3 (EPA & DHA), protein, vitamin D
EggsComplete protein, choline, vitamin B12
Greek YogurtProbiotics, protein, calcium, gut health
SardinesOmega-3, calcium with bones, vitamin D & B12
EdamameComplete plant protein, fiber, folate
ChickpeasPlant protein, fiber, folate, iron
Sources
- Nutrient data: USDA FoodData Central (search “Lentils”)
- Glycemic index: Glycemic Index Research and GI News (University of Sydney)
Last reviewed October 2026. How we rate foods.
General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.