FiberUp
How much fiber is in lentils?
Lentils have 7.8 g of fiber per 1/2 cup cooked (99 g). That is 28% of the daily value and a very high amount for a legume.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About lentils and fiber
Lentils cook in about 20 minutes with no soaking, which makes them the easiest legume to actually eat on a weeknight. Most of their fiber is insoluble, and red lentils that cook down to mush still count the same as firm green ones.
How lentils compares to other legumes
Per typical serving. The highest legume in the database is navy beans at 9.6 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Navy Beans | 1/2 cup cooked | 9.6 g | 10.5 g | 34% |
| White Beans | 1/2 cup cooked | 9.3 g | 10.3 g | 33% |
| Split Peas | 1/2 cup cooked | 8.1 g | 8.3 g | 29% |
| Lentils | 1/2 cup cooked | 7.8 g | 7.9 g | 28% |
| Mung Beans | 1/2 cup cooked | 7.7 g | 7.6 g | 28% |
| Pinto Beans | 1/2 cup cooked | 7.7 g | 9 g | 28% |
| Black Beans | 1/2 cup cooked | 7.5 g | 8.7 g | 27% |
Servings to reach a daily goal
servings of lentils to reach 25 g, the adequate intake for adult women
servings of lentils to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for lentils
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Lentils, raw | 10.7 g | – | – |
| Lentils, pink or red, raw | 10.8 g | – | – |
| Lentils, mature seeds, cooked, boiled, without salt | 7.9 g | – | – |
| Lentils, mature seeds, cooked, boiled, with salt | 7.9 g | – | – |
| Lentil curry | 3.4 g | – | – |
| Lentils, NFS | 7.3 g | – | – |
| Lentils, from canned | 7.3 g | – | – |
| Lentil curry with rice | 2.2 g | – | – |
Frequently asked questions
How much fiber is in lentils?
Are lentils high in fiber?
Is the fiber in lentils soluble or insoluble?
How many servings of lentils would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.