FoodRef
Red lentils

Legumes

Red lentils

6/ 10Mixed
Controversy: 7.4

Rated by 11 diets

5 approve2 caution4 avoid

The diets react (see scores below)

Approves5
Caution2
Disapproves4
Is Red lentils Healthy?

It depends — Red lentils is a mixed bag. Some diets approve it while others urge caution. Context and quantity matter.

Nutrition Facts
Per 100g
Calories
116kcal
Protein
9g
Carbs
20g
Fat
0.4g
Fiber
7.9g
Sugar
1.8g
Sodium
2mg

Diet Ratings

KetoAvoid

Red lentils contain ~20g net carbs per 100g cooked. Higher carb content than green lentils. Incompatible with ketosis.

VeganApproved

Whole plant legume, excellent protein and fiber source, quick-cooking. Minimally processed. Fully vegan-compliant and nutrient-rich.

PaleoAvoid

Red lentils are legumes, fundamentally excluded from paleo. They contain lectins and phytic acid, though cooking reduces some anti-nutrients.

MediterraneanApproved

Widely used in Mediterranean and Middle Eastern cuisines. Excellent plant protein and fiber source. Encouraged as frequent staple legume.

CarnivoreAvoid

Red lentils are legumes (plant-derived) and explicitly excluded from carnivore diet. No animal-derived component; violates core dietary principle.

Whole30Avoid

Lentils are legumes, which are explicitly excluded from Whole30 for the full 30-day period.

Low-FODMAPCaution

Monash rates cooked red lentils as low-FODMAP at 50g (⅓ cup) serving. Red lentils are slightly lower in FODMAPs than green lentils but still portion-dependent.

DASHApproved

Excellent plant protein, high fiber, rich in potassium and magnesium. Low sodium. Core DASH legume. Cooks quickly and versatile.

ZoneCaution

Red lentils have a higher glycemic index than green lentils due to faster digestion and lower fiber retention after cooking. While still usable, they require more careful portioning than green lentils to maintain Zone balance.

Anti-InflammatoryApproved

High in fiber, polyphenols, and plant protein. Cooks quickly and becomes creamy. Slightly higher glycemic index than green lentils but still anti-inflammatory.

GLP-1 FriendlyApproved

High protein (13g per cooked cup), high fiber (15g per cup), low fat, nutrient-dense. Soft texture when cooked aids digestion. Small portions satisfying. Excellent GLP-1 food.

Nutritional profile

Six traits that cut across every diet.

Fiber & Plants

How much whole-plant food and fiber it delivers.

9/10

Healthy Fats

The quality of its fats (unsaturated, omega-3).

2/10

Whole / Unprocessed

How close it is to its natural, unprocessed form.

8/10

Gut Gentle

How easy it is on digestion (low FODMAP, few irritants).

5/10

Low Glycemic

How little it spikes your blood sugar.

7/10

Protein Density

How much protein it packs per calorie.

7/10
7-104-61-3

Controversy Index

Score range: 1–9/10. Higher controversy = more disagreement between diets.

Consensus7.4Divisive

Diet-Specific Tips for Red lentils

Vegan — 9/10
  • Whole food legume
  • High protein content
  • High fiber
  • Quick preparation
Mediterranean — 9/10
  • legume staple
  • plant protein
  • fiber rich
  • quick cooking
Low-FODMAP — 5/10
  • Fructans and GOS present
  • Strict portion limit: 50g cooked
  • Slightly lower FODMAP than green lentils
DASH — 9/10
  • High protein (18g per cooked cup)
  • Rich in potassium (731mg per cooked cup)
  • High fiber (15g per cooked cup)
  • Low sodium when unsalted
  • Quick-cooking convenience
Zone — 6/10
  • Higher glycemic index than green lentils
  • Good protein content
  • Lower fiber after cooking
  • Requires portion control
Anti-Inflammatory — 8/10
  • high fiber
  • polyphenols
  • plant protein
  • quick cooking
  • lower glycemic index than refined grains
GLP-1 Friendly — 8/10
  • high protein
  • high fiber
  • low fat
  • soft texture
  • nutrient-dense
Our methodology