If you’re like me, you’ve probably wondered whether lentils are low-carb or high-carb, especially if you’re trying to stick to a low-carb or keto plan. Lentils are healthy, full of fiber, and great for meals, but the carbs can be confusing.
In this blog, I’ll walk you through exactly how many carbs lentils have, what “net carbs” really mean, and how different types of lentils compare.
I’ll also share, if you can eat them on low-carb or keto diets, who might still use them, and how they affect weight loss.
Plus, I’ll show you lower-carb bean options, smart portion tips, and simple meal ideas. By the end, you’ll know exactly how lentils fit into your daily carb goals.
Are Lentils Low-Carb or High-Carb?
No, lentils are not low-carb!
One cup of cooked lentils packs about 40 grams of total carbs and around 24-27 grams of net carbs. That’s a lot if you’re trying to stick to a strict keto or very low-carb diet.
Here’s what you’re looking at nutrition-wise:
| Lentil Type (Cooked, 1 cup) | Total Carbs | Fiber | Net Carbs | Protein |
|---|---|---|---|---|
| Brown/Green lentils | ~40g | ~16g | ~24g | ~18g |
| Red lentils | ~38-40g | ~15-16g | ~22-25g | ~17-18g |
What “Net Carbs” Mean for Low-Carb Diets
So what’s the deal with net carbs? It’s simple math: Total carbs minus fiber equals net carbs.
People on low-carb and keto diets track net carbs because fiber doesn’t spike your blood sugar the same way other carbs do. Your body can’t fully digest it, so it doesn’t count toward your daily carb limit.
Here’s an example: If your daily goal is 25 grams of net carbs, one cup of lentils uses up almost all of it. That doesn’t leave much room for anything else you might eat that day!
Can You Eat Lentils on a Low-Carb Diet?
The answer depends on which type of low-carb diet you’re following.
Standard Low-Carb (50-100g Net Carbs/Day)
If you’re doing a more relaxed low-carb plan with 50-100 grams of net carbs per day, lentils can definitely fit—just watch your portions:
- Stick to ¼ to ½ cup of cooked lentils per meal
- Pair them with low-carb veggies instead of rice or bread
- Skip the naan and choose cauliflower rice on the side
Portion guide: Half a cup of cooked lentils has about 12-14 grams of net carbs. That’s much more manageable than a full cup.
Strict Keto (20-30g Net Carbs/Day)
Unfortunately, lentils are usually a no-go for strict keto. Here’s why:
- Just one serving can push you out of ketosis (the fat-burning state keto relies on)
- Most keto guides list lentils under “foods to avoid or limit”
- You’d have almost no carbs left for vegetables, which are super important for nutrients
Bottom line: For strict keto, lentils are usually off the table or saved as a very rare treat.
Who Might Still Use Lentils Carefully?
There are a few situations where lentils might still work:
- Vegetarians and vegans who rely on lentils for protein
- People on “liberal low-carb” plans (around 50-100g net carbs)
- Those doing carb-cycling (higher carbs on certain days)
The key is always tracking your portions and staying within your total daily net carb limit.
Lentils, Weight Loss, and Belly Fat: Help or Hindrance?
Now, lentils aren’t like soda or white bread. They’re actually a whole food packed with fiber, which is a good thing. Here’s how they stack up:
The Good Stuff:
- High fiber means better blood sugar control compared to refined carbs
- Good protein content makes them more filling than white rice or pasta
- They’re nutrient-dense with vitamins and minerals
The Catch:
- They’re still high in net carbs, which can slow down fat loss on low-carb plans
- Eating too many can stall your progress if you’re trying to stay in ketosis
Think about it this way: Lentils can absolutely support weight loss on a moderate-carb diet (like 100-150g of carbs per day). But on strict low-carb or keto? They might slow things down if you eat them often.
Lowest Carb Beans and Lentils
Looking for beans that actually work on low-carb? You’ve got options! Here are the lowest-carb beans (cooked) you can choose:
| Food | Total Carbs | Fiber | Net Carbs | Notes |
|---|---|---|---|---|
| Green beans | ~4.3g | ~2g | ~2.4-3g | One of the lowest carb beans |
| Black soybeans | ~8-10g | ~5-8g | ~2-4.5g | Popular keto “bean” substitute |
| Lupini beans | ~16g | ~4.6g | ~11-12g | Higher, but still better than lentils |
| Lentils (comparison) | ~20g | ~8g | ~12g | For ½ cup cooked |
Green beans and black soybeans are your best friends on keto. Black soybeans especially taste pretty close to regular beans, so they’re a great swap in recipes like chili or bean salads.
Are Any Lentils “Low Carb” Compared to Others?
Honestly? All the common types of lentils, brown, green, and red, are pretty similar in net carbs.
You might save a gram or two by choosing red over brown, but it’s not a game-changer.
If you really want lentils, your best bet is portion control. Aim for ¼ to ½ cup in your meal and fill the rest of your plate with low-carb veggies and protein.
Lentils vs Other Protein Sources
Here’s something important: Lentils aren’t a pure protein food like chicken or eggs. Let’s compare:
| Food (Typical Serving) | Calories | Protein | Carbs | Notes |
|---|---|---|---|---|
| Cooked Lentils (⅔ cup) | ~180 | ~12g | 16–18g net carbs | High carbs + High protein |
| Chicken Breast (4.5 oz) | ~180 | ~36g | 0g | Lean, high-protein, very low carb |
| Turkey Breast (4 oz) | ~160 | ~32g | 0g | Another lean, carb-free protein |
| Eggs (2 large) | ~140 | ~12g | 1g | Very low carb, easy to digest |
| Cottage Cheese (½ cup, low-fat) | ~90 | ~14g | 5g | Low-carb and very filling |
See the difference? When you’re on a low-carb diet, you need to count lentils as both carbs and protein, not just protein. Foods like chicken, fish, eggs, and Greek yogurt give you protein without the carb load.
How to Include Lentils Wisely (If You’re Not Strictly on Keto)
Not everyone needs to be super strict with their carbs. If you’re doing flexible low-carb, here’s how to enjoy lentils smartly:
Keep portions small: ¼ to ½ cup cooked per serving
Ditch the starches: Skip the rice, bread, or naan. Instead, pair with:
- Cauliflower rice
- Leafy greens like spinach or kale
- Broccoli, zucchini, or mushrooms
Time it right: Eat lentils earlier in the day if you’re sensitive to carbs
Track your levels: If you have diabetes or insulin resistance, check your blood sugar after eating lentils
“Lower-Carb” Lentil Ideas
Want some inspiration? Try these ideas:
- Lemony Lentil & Vegetable Soup: Load it up with extra non-starchy veggies like celery, carrots, and spinach. Use only ⅓ cup of lentils per serving and make the veggies the star.
- Lentil Salad: Mix ½ cup of lentils with tons of spinach, cucumber, cherry tomatoes, and olive oil. Add some feta cheese for extra protein. Skip the bread completely.
- Small Side of Dal: Enjoy a small portion of dal (Indian lentil curry) with a big plate of sautéed greens instead of rice. Use ghee or coconut oil for healthy fats.
These meals aren’t strict keto, but they can fit into moderate low-carb days (around 50-75g net carbs).
Final Verdict
After looking at the numbers, it’s clear that lentils aren’t the best choice for strict keto, but they can still fit into a flexible low-carb lifestyle if you watch your portions.
I like thinking of lentils as a “sometimes food” when I want something filling, high-fiber, and more nutritious than rice or pasta.
The key is knowing your daily carb limit and choosing the serving size that works for you.
If you’re aiming for very low carbs, options like green beans or black soybeans will make things easier. At the end of the day, your diet should support your goals and feel realistic for you.
If you want help writing this blog or others like it, just let me know!
