Legumes
How much fiber is in lentils?
100 g of lentils (boiled, no salt) has 7.9 g of fiber. A typical portion, 1 cup (198 g), has 15.6 g, which is 52% of the 30 g daily reference.
Per 100 g
7.9g
boiled, no salt
Per typical portion
15.6g
1 cup (198 g)
Of the 30 g reference
52%
Fiber per portion
| Portion | Fiber | Share of 30 g |
|---|---|---|
| 1 cup (198 g) | 15.6 g | 52% |
| ½ cup (99 g) | 7.8 g | 26% |
| 1 tbsp (12 g) | 1.0 g | 3% |
Compared with similar foods
- Black beans boiled, no salt
8.7 g
- Lentils boiled, no salt
7.9 g
- Chickpeas boiled, no salt
7.6 g
- Kidney beans red, boiled, no salt
7.4 g
- Green peas boiled, drained, no salt
5.5 g
Fiber per 100 g, each food in the form named.
Good to know
Lentils cook in 15 to 25 minutes without soaking and bring fermentable starches and galacto-oligosaccharides (GOS), a prebiotic type of fiber. Start with half a cup if beans usually give you gas.
Other form: dry, raw, 10.7 g per 100 g (FDC 172420).
EU nutrition-claim thresholds per 100 g: source 3 g, high 6 g.
Keep reading
Questions
Are lentils high in fiber?
Yes. At 7.9 g per 100 g it passes the EU “high in fiber” threshold of 6 g per 100 g. A typical portion, 1 cup (198 g), adds 15.6 g, or 52% of the 30 g reference.
Is the fiber the same for dry and cooked lentils?
No. Dry lentils have 10.7 g per 100 g and boiled lentils 7.9 g, because cooking adds water. Compare foods in the same form: a cup of boiled lentils (198 g) gives 15.6 g.
Do lentils count as a plant?
Yes. They add one plant to your week, however often you eat them. The goal of 30 a week counts each different plant once.