Red Lentils (Split Masoor Dal)
Beans, Lentils & Pulses · 10 specs
Direct Answer
Red lentils (Lens culinaris) are hulled, split seeds that cook rapidly without pre-soaking. Per 100g dry, they provide 358 kcal, 63.4g carbohydrates (10.8g fiber), 23.9g protein, and 2.17g fat with a low glycemic index of 26.
Source: USDA FoodData Central (FDC ID: 172429) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 358 kcal |
| Protein | 23.9 g |
| Carbohydrates | 63.4 g |
| Dietary Fiber | 10.8 g |
| Net Carbohydrates | 52.6 g |
| Total Fat | 2.17 g |
| Iron (Non-Heme) | 7.54 mg |
| Potassium | 905 mg |
| PDCAAS Amino Score | 0.70 |
| Glycemic Index (GI) | 26 (Ultra-Low) |
Rapid Breakdown & Iron Density
Because the seed coat is mechanically removed and the cotyledons are split, red lentils disintegrate into a rich, velvety puree in 15–20 minutes, delivering 7.5mg of non-heme iron per 100g.
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