Are Lentils Keto?

Legumes
Lentils sticker illustration
KETO VERDICTLIMIT

Lentils are usually too high-carb for keto in normal portions. Cooked lentils are about ~12.2g net carbs per 100g, so a typical 1/2 cup serving can be around ~6–12g net carbs depending on how it’s measured. If you include lentils, keep servings small and build the rest of your meal around very low-carb foods.

Lentils have fiber and protein, but the net carbs still add up quickly on keto.

Even 1/2 cup can be a big chunk of a strict keto day (20g net).

For soups and bowls, use lentils as an occasional measured add-in—or swap to low-carb veggies + protein.

  • Net Carbs (1/4 cup cooked / ~50g)~6.1g
  • Net Carbs (1/2 cup cooked / ~100g)~12.2g
  • Net Carbs (100g)12.2g
  • Keto VerdictLIMIT - portion control required

NUTRITION FACTS

Per 100g (raw)

Net Carbs
12.2g
Total Carbs
20.1g
Fiber
7.9g
Sugar
1.8g
Protein
9.0g
Fat
0.4g
Calories
116

Source: USDA FoodData Central

CARB COUNTS BY SERVING SIZE

ServingNet CarbsTotal CarbsCaloriesNotes
2 Tbsp cooked (≈25g)~3.1g~5g~29A small add-in amount that’s easier to budget for keto.
1/4 cup cooked (≈50g)~6.1g~10.1g~58Still meaningful carbs—plan your day around it if strict keto.
1/2 cup cooked (≈100g)~12.2g~20.1g~116A common serving size that can be most of a strict keto budget.
1 cup cooked (≈200g)~24.4g~40.3g~232Very likely to break ketosis for most people.

WHY TO LIMIT IT ON KETO

  • Net carbs are still high for keto (~12.2g per 100g) despite high fiber
  • Typical servings are large enough to exceed daily keto carbs
  • Lentil soups often include other carb sources (carrots, onions, potatoes, flour thickeners)
  • Better keto-friendly soup bases exist (broth + meat + low-carb veggies)
  • If you include lentils, treat them like a starch and measure carefully

HEALTH BENEFITS

  • High fiber can support digestion and fullness
  • Provides plant protein (~9g per 100g cooked)
  • Contains folate and minerals like iron and magnesium
  • Can support blood-sugar control in non-keto diets due to fiber
  • Note: On keto, the carb load usually limits how much you can use

HOW TO USE IT ON KETO

  • Use lentils as a small garnish (2 Tbsp) rather than a base.
  • For lentil soup cravings, make a keto soup with meat and low-carb veggies; add a spoonful of lentils only if you budget it.
  • Avoid lentil pasta on keto—carbs are concentrated and portions creep.
  • Pair with fats (olive oil, avocado, cheese) and protein to increase satiety if you include a small portion.
  • If your carb limit is strict, lentils are usually best avoided.

PREPARATION SUGGESTIONS

SOUP SWAP

Make a keto soup using broth, meat, and low-carb veggies; skip lentils or add only 1–2 Tbsp per bowl.

BOWL ADD-IN

Use cauliflower-rice as the base and add a small spoonful of lentils for texture if you’re tracking carbs.

SALAD BOOSTER (MEASURED)

Sprinkle a tablespoon of lentils into a big salad with olive oil and feta to keep the overall meal low-carb.

LENTILS ON KETO: FAQ

Are lentils keto-friendly?

Usually not in normal servings. Cooked lentils are about 12.2g net carbs per 100g, so common portions can use up most of a strict keto daily carb limit.

Can I eat lentils on keto?

If you’re doing flexible keto, you might be able to budget a small amount (like 1–2 Tbsp). Full servings are typically too high-carb for keto.

Are lentils lower-carb than beans?

Sometimes. Compared with some beans, lentils can be a bit lower net carb per 100g, but they’re still usually too high for keto in normal portions.

Does lentil soup fit keto?

Most lentil soups don’t, because portions are large and recipes often include other carbs. A keto version usually skips lentils or uses only a small spoonful per serving.

What’s a keto substitute for lentils?

For soup/bowls, use low-carb veggies (cauliflower, zucchini, mushrooms) plus protein. For texture, try seeds or finely chopped mushrooms.

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