Group · Pulses
Green lentils
The green lentil is the lentil with intact skin, which holds its shape when cooked and stays whole, unlike red lentils, which are hulled and fall apart. The Puy lentil has protected designation of origin (AOP) status.
In terms of nutrition facts, boiled in water: 125 kcal per 100 g, with 16.2 g of carbohydrate, 10.1 g of protein and 8.45 g of fibre. It provides 215 mg of potassium, 160 mg of phosphorus, 34 mg of magnesium and 2.45 mg of iron per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 125 kcal |
| Kilojoules | 527 kJ |
| Protein | 10,1 g |
| Carbohydrate | 16,2 g |
| Fat | 0,6 g |
| Fibre | 8,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Copper0,25 mg25 %
- Phosphorus160 mg23 %
- Manganese0,44 mg22 %
- Iron2,45 mg18 %
- Zinc1,25 mg13 %
- Potassium215 mg11 %
- Magnesium34 mg9 %
- Vitamin B10,09 mg9 %
- Vitamin B9dietary folate equivalents50,5 µg
See the other 10 nutrients
- Vitamin B60,11 mg8 %
- Calcium39,5 mg5 %
- Vitamin E0,53 mg4 %
- Vitamin B50,24 mg4 %
- Vitamin K12,65 µg4 %
- Vitamin B30,52 mg3 %
- Omega-3 ALA0,03 g2 %
- Vitamin B20,02 mg2 %
- Omega-6 LA0,15 g2 %
- Vitamin A1,4 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
10.1 g of protein and 8.45 g of fibre for 125 kcal. The duo that fills you up. Few foods combine both at this level for such a modest energy intake.
It needs no soaking. Twenty to twenty-five minutes of direct cooking: it is the easiest pulse to cook, on a par with red lentils.
Its iron needs vitamin C. A squeeze of lemon juice when serving, or tomatoes in the dish, genuinely improve absorption. Tea taken at the same meal reduces it.
Do not salt the cooking water. Salt toughens the skin and lengthens the cooking time. Salt at the end, once the lentils are tender.
It holds up in a salad, which is its advantage. With a vinaigrette made with mustard and shallots, it stays whole, where a red lentil would turn to purée.
If you have diabetes: pulses have one of the lowest glycaemic indexes. Portions and studies are in our guide to lentils and diabetes.
