Saciedad

Beans and legumes

Cooked lentils

Per 100 g (3.5 oz), cooked lentils combine 7.9 g of fiber and 9 g of protein with 116 kcal, a low energy density.

Last reviewed: By USDA description: Lentils, cooked

  • 116 kcalCalories per 100 g
  • 9 gProtein per 100 g
  • 7.9 gFiber per 100 g
  • Estimated satiety: 5 out of 5

Nutrition facts

A typical 150 g (5.5 oz, about 3/4 cup) serving provides about 174 kcal, 13.5 g of protein, and 11.9 g of fiber.

Values for cooked lentils per 100 g (3.5 oz) and per typical serving of 150 g (5.5 oz, about 3/4 cup).
NutrientPer 100 g (3.5 oz)Per serving (150 g (5.5 oz))
Calories116 kcal174 kcal
Protein9 g13.5 g
Carbohydrates20.1 g30.2 g
of which sugars1.8 g2.7 g
Fiber7.9 g11.9 g
Fat0.4 g0.6 g
of which saturated0.1 g0.1 g
Water69.6 g104.4 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Low energy density; moderate protein per calorie; a lot of fiber per calorie.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

This food was measured in people: in the satiety index by Holt and colleagues (1995), which compared 240 kcal servings of 38 foods over two hours, it scored 133 versus 100 for white bread. In other words, it was more filling than the same calories of white bread. Source: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
May cause bloating
Beans and other legumes, cruciferous vegetables, onions, and carbonated drinks cause gas in some people. Because GLP-1 medications slow down stomach emptying, that bloated feeling can be more noticeable. This is an editorial judgment: many people tolerate these foods well in moderate servings.

Frequently asked questions about cooked lentils

How much protein does a 150 g (5.5 oz) serving of cooked lentils have?

100 g (3.5 oz) of cooked lentils has 9 g of protein. A typical 150 g (5.5 oz) serving has about 13.5 g of protein. That is 7.8 g of protein per 100 kcal.

How many calories are in a 150 g (5.5 oz) serving of cooked lentils?

100 g (3.5 oz) of cooked lentils has 116 kcal. A typical 150 g (5.5 oz) serving has about 174 kcal. That is a low energy density.

How many grams of fiber are in a 150 g (5.5 oz) serving of cooked lentils?

100 g (3.5 oz) of cooked lentils has 7.9 g of fiber. A typical 150 g (5.5 oz) serving has about 11.9 g of fiber. They carry our “High in fiber” tag.

How filling are cooked lentils?

Very filling for the calories they provide: our estimated satiety score is 5 out of 5. It is based on: low energy density; moderate protein per calorie; a lot of fiber per calorie. They were also measured in people: in the Holt satiety index (1995), with 240 kcal servings, they scored 133 versus 100 for white bread.

Are cooked lentils a good choice on a GLP-1 medication?

Based on our tags, this is what matters about cooked lentils on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable. These are general guidelines, not medical advice: everyone tolerates foods differently.

How many grams or ounces are in a serving of cooked lentils?

We use 150 g (5.5 oz) as a typical serving, about 3/4 cup. That amount provides about 174 kcal, 13.5 g of protein, and 11.9 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Lentils, mature seeds, cooked, boiled, without salt (FDC ID 172421). U.S. Department of Agriculture, Agricultural Research Service. accessed .
  2. Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90. European Journal of Clinical Nutrition (PubMed). accessed .