Lentils (cooked): GI, GL, Carbs & Blood Sugar Impact
Glycemic index of lentils (32), glycemic load, carbs per cup, and why lentils are one of the most diabetes-friendly carbohydrate foods.
Do Lentils Raise Blood Sugar?
A cup of cooked lentils carries about 40 g of carbohydrate — but 15 g of it is fiber, alongside 18 g of protein, with a published GI near 32. This is the pattern that makes legumes among the most diabetes-friendly carbohydrates: big fiber, low GI, gentle GL.
How to Eat It
Soups, stews, salads, and as a partial rice or meat replacement. Even generous portions keep the GL low.
Nutrition Facts (Lentils (cooked))
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 116 kcal | 230 kcal |
| Carbohydrate | 20.1 g | 39.8 g |
| Fiber | 7.9 g | 15.6 g |
| Sugars | 1.8 g | 3.6 g |
| Protein | 9 g | 17.8 g |
| Fat | 0.4 g | 0.8 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 32 (typical value).
Reported range: 28-32.
Evidence level: Moderate.
Note: Consistently low GI - the fiber and protein dominate the response.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 7.7 per 1 cup cooked (198 g).
Calculation: GI (32) × available carbohydrate per serving (24.2 g = 20.1 g − 7.9 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Preparation (soup vs. plain)
- Portion size
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.