How many carbs are in lentils?
One cup of cooked lentils (198g) has about 39g of carbohydrate and 23g of net carbs. The fiber is unusually high at 16g per cup, which changes how these carbs behave.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup cooked (198g) | 38.7g | 15.6g | 23.0g |
| 100 grams | 19.5g | 7.9g | 11.6g |
Net carbs
One cup of cooked lentils has about 23g of net carbs, which is total carbs (39g) minus fiber (16g). That 16g of fiber is nearly half the total, making lentils one of the higher-fiber foods you can eat. Net carbs are the portion that raises blood glucose directly. See the net carbs guide for when total versus net matters most.
Glycemic index of lentils
The glycemic index of lentils is about 32. Lentils have one of the lowest glycemic index values among starchy foods. Their thick cell walls slow starch digestion substantially, even after cooking. Green, brown, and red lentils all score in the 25 to 50 range, with red lentils slightly higher because they are split and digest faster.
For diabetes
Lentils are a relatively carb-dense food by volume, at about 39g per cup, but their GI of 32 and 16g of fiber per cup make them one of the slower-digesting carb sources available. Post-meal glucose tends to rise gradually rather than sharply. Portion still matters: a generous two-cup serving doubles the load to roughly 78g of total carbs. Pair with a lean protein or a small amount of fat to further flatten the curve. Most U.S. care teams dose on total carbs, not net. See the diabetes carb-counting guide.
Keto and low carb
One cup of cooked lentils has about 23g of net carbs, which equals or exceeds a full day's keto budget of 20 to 30g. Lentils do not fit a standard ketogenic diet. A small half-cup side has about 12g of net carbs and could work within a very liberal low-carb approach if the rest of the day is near zero.
Good to know
Red lentils cook down into a soft mash and lose their shape, while green and brown lentils hold their structure. Red lentils are split, so they digest faster and have a slightly higher GI than whole green or brown lentils. Canned lentils are already cooked and save time, but check the label for added sodium. Dry weight is roughly half the cooked weight, so 100g of dry lentils yields about 200g cooked. Soup thickened with lentils can carry 20g or more of carbs in a bowl that reads like a broth.
Full nutrition (per 100g)
- Calories: 114.0 kcal
- Carbohydrate: 19.54g
- Fiber: 7.9g
- Sugars: 1.8g
- Protein: 9.02g
- Fat: 0.38g
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Get the appFrequently asked questions
How many carbs are in a cup of lentils?
One cup of cooked lentils (198g) has about 39g of carbohydrate. That includes 16g of fiber and 3.6g of sugar.
How many net carbs are in lentils?
One cup of cooked lentils has about 23g of net carbs, calculated as total carbs (39g) minus fiber (16g).
What is the glycemic index of lentils?
Lentils have a glycemic index of about 32, which is low. Their dense fiber and thick cell walls slow starch digestion, producing a gradual blood sugar rise rather than a spike.
Are lentils good for diabetics?
Lentils are one of the better carb choices for blood sugar management because of their low GI (32) and high fiber content. A one-cup serving still carries about 39g of total carbs, so portion and bolus accuracy still matter.
Are lentils keto?
No. One cup of cooked lentils has about 23g of net carbs, which fills or exceeds a typical keto daily budget. A very small quarter-cup portion has around 6g of net carbs and may fit a strict tracker.