Know2eat

Red lentils

Lens culinaris

What red lentils has been studied for

3 associations assessed — 3 with at least some human evidence behind them. Strongest first.

  • 2 Moderate
  • 1 Limited
3 things to know first — allergies, interactions and intake limits

About red lentils

Lentils that have been skinned and split, which turns them salmon-pink and lets them cook to a puree in fifteen minutes. Removing the seed coat takes most of the insoluble fibre and tannin with it, so they behave differently from whole brown or green lentils. The USDA reference entry is for the raw dry split lentil.

Also known as Masoor dal, Pink lentils, Egyptian lentils

Blood Sugar & Metabolic HealthHeart HealthWomen's Health

The evidence in depth

Best supported: Moderate

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Blood glucose response

Blood Sugar & Metabolic Health
Moderate evidence

Lentils are among the best-studied individual pulses for post-meal glucose, and trials consistently report a lower rise than refined starch produces. Red lentils cook to a soft puree, which raises the response somewhat compared with whole lentils.

Moderate evidence. Several human studies point the same way, with real caveats.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Blood lipid profile

Heart Health
Moderate evidence

Pooled pulse trials, in which lentils are well represented, report modest LDL reductions when they replace other foods. The effect is small and depends on what they displace.

Moderate evidence. Several human studies point the same way, with real caveats.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Iron status

Women's Health
Limited evidence

Has been studied as a plant iron source, including in biofortification programmes. Absorption is constrained by phytate, and trials measuring haemoglobin or ferritin rather than short-term absorption remain few.

Limited evidence. Early human work, or mostly lab and animal research.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Red lentils

Ask about Red lentils

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

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Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories358 kcal18%
Protein23.9 g48%
Total fat2.17 g3%
Carbohydrate63.1 g23%
Fibre10.8 g39%
Water7.82 g—
Fats
Saturated fat0.379 g2%
Monounsaturated fat0.5 g—
Polyunsaturated fat1.14 g—
Cholesterol0 mg0%
Linoleic acid (omega-6)0.886 g—
Vitamins
Vitamin A3 µg0%
Vitamin C1.7 mg2%
Vitamin D0 µg0%
Thiamin (B1)0.51 mg43%
Riboflavin (B2)0.106 mg8%
Niacin (B3)1.5 mg9%
Pantothenic acid (B5)0.348 mg7%
Vitamin B60.403 mg24%
Folate204 µg51%
Vitamin B120 µg0%
Minerals
Calcium48 mg4%
Iron7.39 mg41%
Magnesium59 mg14%
Phosphorus294 mg24%
Potassium668 mg14%
Sodium7 mg0%
Zinc3.6 mg33%
Copper1.3 mg145%
Manganese1.72 mg75%
Selenium0 µg0%
Other measured compounds
Beta-carotene35 µg—
Alpha-carotene0 µg—
Ash3 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Lentils, pink or red, raw (USDA FoodData Central, FDC ID 174284).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • soakedReduces phytate

    A short soak lowers phytate somewhat and speeds cooking, although red lentils are quick enough that most cooks skip it.

  • cookedIncreases resistant starch

    Cooking and cooling raises resistant starch by retrogradation, though less than in whole pulses because the starch is more thoroughly gelatinised.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Worth knowing

    FODMAPs and IBS

    Red lentils carry galacto-oligosaccharides like other pulses. Tinned lentils rinsed well, and small portions, are usually better tolerated than a large bowl of fresh dal.

  • Worth knowing

    Skinning removes fibre

    Splitting and skinning is what makes red lentils quick to cook, but it also removes a meaningful share of the insoluble fibre found in whole lentils. They are not a like-for-like swap for brown or Puy lentils.

  • Worth knowing

    Phytate and mineral absorption

    Phytate lowers iron and zinc absorption from the meal. Acidic ingredients such as tomato or lemon, common in dal, improve non-heme iron uptake.