Are Lentils keto?
Not keto-friendly 12.1 g net carbs per half a cup (99 g) — 61% of a 20 g keto day.
Short answer: Not in normal portions. Half a cup (99 g) of lentils: 12.1 g net carbs — 61% of a strict 20 g keto day — with 0.4 g fat and 8.9 g protein.
Lentils are a nutritious starch but do not fit a keto day in usual portions.
How lentils fits a keto carb budget
On a 20 g day, one serving uses 61% of your budget, leaving 7.9 g for everything else. Measure portions rather than eyeballing them.
Worked example. 99 g of lentils = 19.9 g total carbs − 7.8 g fibre = 12.1 g net carbs, 0.4 g fat, 8.9 g protein and 115 kcal.
If you still want some, plan it: a strict day is 20 g, and how net carbs are counted explains why the fibre here does not rescue it.
Nutrition facts
| Nutrient | Per 100 g | Per half a cup (99 g) |
|---|---|---|
| Calories | 116 kcal | 115 kcal |
| Fat | 0.4 g | 0.4 g |
| Protein | 9 g | 8.9 g |
| Total carbohydrate | 20.1 g | 19.9 g |
| Fibre | 7.9 g | 7.8 g |
| Net carbs | 12.2 g | 12.1 g |
Where the energy comes from:
How to eat lentils on keto
- A spoonful in soup is the most a strict plan would allow.
Lower-carb swaps
| Swap | Net carbs / serving | Saves |
|---|---|---|
| Mushrooms (one cup sliced) | 1.6 g | 10.5 g |
Compared with other starches
Lentils ranks #1 of 8 starches in our database by net carbs per 100 g (lowest first). The foods keto removes. Here is exactly how far over the budget each one goes.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Black beans (cooked) | 15 g | 12.9 g |
| Quinoa (cooked) | 18.5 g | 34.2 g |
| Chickpeas (cooked) | 19.8 g | 16.2 g |
| White rice (cooked) | 27.8 g | 43.9 g |
| Pasta (cooked) | 29.1 g | 40.7 g |
| Bread (white) | 46.7 g | 13.5 g |
See all starches ranked by net carbs →
Frequently asked questions
How many net carbs are in lentils?
Lentils has about 12.2 g of net carbs per 100 g (20.1 g total carbohydrate minus 7.9 g fibre), and about 12.1 g per half a cup (99 g).
Can you eat lentils on keto?
Not in normal portions. One half a cup contains 12.1 g net carbs, 61% of a strict daily limit.
Values are per 100 g of the stated preparation, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.