How much protein is in lentils?

Cooked lentils provide approximately 9g of protein per 100g, or about 13.5g per typical 150g serving. This makes them one of the best plant-based protein sources. Dried lentils before cooking contain even more (around 24-26g per 100g) but the water absorbed during cooking dilutes this. Lentils provide a near-complete amino acid profile, though they are slightly low in methionine — pairing with rice or grains makes a complete protein.

Are lentils good for blood sugar?

Lentils are excellent for blood sugar management. With a glycaemic index of just 29, they produce one of the slowest, gentlest blood sugar responses of any carbohydrate-rich food. Their combination of high fibre, high protein, and resistant starch means the carbohydrates are digested slowly. Studies show that including lentils in a meal can even reduce the blood sugar impact of other foods eaten alongside them.

What is the difference between red and green lentils?

Nutritionally, red and green lentils are very similar — both provide around 9g protein, 5-6g fibre, and 100-116 kcal per 100g cooked. The main difference is texture: red split lentils break down when cooked (ideal for dhal, soups, and sauces), while green and Puy lentils hold their shape (better for salads and side dishes). Red lentils also cook faster, typically in 15-20 minutes versus 25-30 for green.

Glucose: LowNOVA 1

Nutritional Information for Lentils

Lentils are one of the best plant-based protein sources, delivering around 9g of protein and 116 kcal per 100g when cooked, alongside excellent fibre (around 5-6g per 100g). They have a low glycaemic index of approximately 29, meaning they produce a slow, gentle blood sugar rise despite their carbohydrate content. Dried lentils are NOVA 1, and canned lentils in water are NOVA 2 — the canning process with water counts as minimal processing. Lentils come in several varieties (red, green, Puy, brown) with slightly different textures and cooking properties but very similar nutritional profiles.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	116 kcal / 489 kJ	174 kcal
Protein	9g	13.5g
Carbohydrates	20.1g	30.2g
of which sugars	0.5g	—
Fat	0.4g	0.6g
of which saturated	0.1g	—
Fibre	5.5g	—
Salt	0.01g	—

Serving size: 1 portion of cooked lentils (~150g) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Low

Glucose risk

Lentils have a remarkably low glycaemic index of around 29, despite containing about 20g of carbohydrates per 100g when cooked. This is because their high fibre content (5-6g) and protein (9g) dramatically slow carbohydrate digestion and glucose absorption. The resistant starch in lentils also feeds beneficial gut bacteria. A 150g portion has a glycaemic load of approximately 5, which is considered low. Lentils are one of the most blood-sugar-friendly carbohydrate sources available.

Processing level

NOVA 1 (unprocessed) for dried; NOVA 2 (processed culinary ingredient) for canned

Dried lentils are NOVA 1 — a single-ingredient unprocessed pulse. Canned lentils in water (such as Tesco Green Lentils In Water) are NOVA 2, as canning is a basic industrial preservation method with no additives beyond water. Flavoured lentil products like Merchant Gourmet Tomatoey Puy & Green Lentils move to NOVA 3 due to added oil, salt, and seasonings. Lentil-based pasta and snack products can reach NOVA 3-4 depending on the processing involved.

Lentils at Tesco

Source: Tesco product page, October 2025

Tesco Green Lentils In Water 390G

£0.49*NOVA 2 (processed culinary ingredient)

Tesco Red Split Lentils 500G

£2.00*NOVA 1 (unprocessed)

Tesco Red Split Lentils 1Kg

£2.50*NOVA 1 (unprocessed)

Tesco Lentilles Vertes 500G

£2.00*NOVA 1 (unprocessed)

Tesco Gluten Free Red Lentil Fusilli 250g

£1.80*NOVA 3 (processed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

Dried lentils and canned lentils in water are the cleanest options. Red split lentils cook fastest (15-20 minutes) and break down into dhal; green and Puy lentils hold their shape better for salads. Watch out for flavoured lentil pouches which add salt and oil, and lentil-based pasta which, while higher in protein than wheat pasta, is more processed. Budget tip: Tesco Green Lentils In Water at £0.49 per tin is exceptional value for a ready-to-use plant protein — just drain and add to salads, soups, or curries.

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