Lentils
Among the best carbs for insulin thanks to high fiber and protein.
FatTonic Facts
Lentils · per serving 1 cup cooked (198g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 8 | −17.6 |
| Sugar (g) | 4 | −3.2 |
| Processing | whole | 0.0 |
| Fiber (g) | 16 | +25.6 |
| Protein (g) | 18 | +12.6 |
| Capped at 100 | raw 117.4 | = 100 |
| Glycemic index | 32 | |
| Carbs (g) | 40 | |
| Fat (g) | 1 |
Score model v1
Nutrients: USDA FoodData Central, record 172421 (Lentils, mature seeds, cooked, boiled, without salt), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 198 g): carbs 20.1, sugar 1.8, fiber 7.9, protein 9, fat 0.4 g.
What this means for fat-burning
Why this score: fiber 16 g set it, +25.6 points. Source: USDA FoodData Central, FDC 172421.
Its protein content supports satiety and helps preserve muscle while you lose fat. The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Lentils scores 100, rated Excellent. It scores higher than 75% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does lentils spike insulin?
Glycemic load 8 for 1 cup cooked (198g); FatTonic Score 100/100 — it strongly supports fat-burning.
Is lentils good for fat loss?
Excellent (100/100): lentils strongly supports fat-burning.
Better in legumes
Lentils ties for the best in legumes on this index.