Is Lentils Ok for a Keto Diet? The Ultimate Guide

November 7, 2025 •

4 min read

Lentils are generally not considered keto-friendly due to their high carbohydrate content, with around 24 grams of net carbs per cooked cup. This can easily exceed the daily carb limit required to maintain ketosis. The high carb count may prevent the body from entering ketosis, even though lentils offer many nutrients and fiber.

Quick Summary

This article explores whether lentils fit into a ketogenic diet, assessing their nutritional composition, particularly net carbs. It clarifies why many keto dieters avoid this high-carb legume and offers substitutions and ways to include them in small, controlled amounts. The article offers practical guidance to help maintain ketosis while eating fiber-rich, healthful foods.

Key Points

High Net Carbs: A single cup of cooked lentils has approximately 24 grams of net carbs, nearly a day's worth on a strict keto diet.
Risk of Disrupted Ketosis: Consuming lentils can easily exceed your daily carb limit and stop ketosis.
Low-Fat: Lentils do not meet the high-fat requirements of the ketogenic diet.
Low-Carb Alternatives: Good substitutes include green beans, black soybeans, and lupini beans, which provide similar fiber and protein content.
Mindful Moderation (Not Recommended): Though small portions of lentils might be acceptable on a flexible low-carb plan, it is not ideal for those seeking consistent ketosis.
Nutrient-Dense Option (in non-keto context): Lentils are a nutritious source of fiber, protein, and essential minerals outside of a ketogenic diet.

Understanding the Ketogenic Diet and Net Carbs

The ketogenic diet works by drastically cutting down on carbohydrate intake and replacing them with fats. This forces the body into ketosis, a metabolic state where it burns fat instead of glucose for fuel. To achieve and maintain ketosis, people usually limit their net carb intake to between 25 and 50 grams each day. Net carbs are found by subtracting the fiber content from total carbohydrates, since fiber is not digested or absorbed by the body the same way as other carbs.

Why Lentils are Generally Not Keto-Friendly

Despite their nutritional benefits, lentils present a challenge for those on a keto diet because of their high carbohydrate content. A single cup (198 grams) of cooked lentils contains 39.8 grams of total carbohydrates and 15.6 grams of fiber, resulting in 24.2 grams of net carbs. This is almost the entire daily allowance for someone targeting 25 grams of net carbs daily, making it difficult to eat other foods without disrupting ketosis.

Additionally, keto diets focus on fat for energy, while lentils are low in fat. This does not align with the high-fat, low-carb ratio needed for a successful ketogenic diet. Even though they have fiber and protein, other foods can offer these nutrients without exceeding carb goals.

Keto-Friendly Alternatives to Lentils

Many excellent alternatives exist for those who like the texture and nutritional qualities of lentils but need to adhere to a low-carb diet. These swaps provide similar nutrients and fiber without the high carb load.

Green Beans: Green beans are a very keto-friendly choice with only 4.3 grams of net carbs per cup. They can be roasted, steamed, or sautéed.
Black Soybeans: These beans provide a good choice for mimicking the look of lentils in soups and stews, with only 2 grams of net carbs per half-cup.
Lupini Beans: Lupini beans are very low in net carbs and high in protein and fiber, making them an excellent choice for a keto diet.
Mushrooms: Sautéed mushrooms can add a hearty, earthy texture to dishes that otherwise might contain lentils.
Cauliflower Rice: For recipes where lentils are used to create a base or add bulk, riced cauliflower makes a perfect low-carb substitute.
Hemp Hearts: These seeds can be sprinkled over salads or mixed into dishes for a nutty flavor, as they are a high-protein, low-carb garnish.
Eggplant: Diced eggplant can be a good textural replacement for lentils in curries and stews, absorbing flavors wonderfully.

Can You Consume Small Portions of Lentils on Keto?

For individuals with a more flexible low-carb plan or a higher daily carb limit, very small amounts of lentils might be manageable. For instance, a ¼ cup serving has about 6 grams of net carbs, which might fit into a well-planned day. However, this requires careful tracking and is not recommended during the strict beginning phase of keto. The risk of exceeding the daily carb limit is high, and for most, using alternatives is safer.

Lentils vs. Keto-Friendly Foods: A Comparison

This table illustrates the macronutrient differences between cooked lentils and common keto alternatives to show why lentils are usually left out of the diet.


Food (per 1/2 cup cooked)	Calories	Total Carbs (g)	Fiber (g)	Net Carbs (g)	Protein (g)	Fat (g)
Lentils	115	20	8	12	9	<1
Green Beans	22	5	2	3	1	<1
Black Soybeans	120	8	6	2	11	6
Lupini Beans	100	10	4	6	13	<1
Hemp Hearts	205	4	2	2	11	16

Nutritional Benefits of Lentils

Even though lentils are not a keto staple, it's worth noting their impressive health benefits outside of a ketogenic context. They are a valuable source of plant-based protein, dietary fiber, and a variety of vitamins and minerals.

High Fiber Content: The high fiber content promotes digestive health and helps regulate blood sugar and cholesterol levels.
Rich in Minerals: Lentils contain important minerals like potassium, magnesium, folate, iron, and zinc, which can be hard to obtain on a keto diet.
Heart Health: Studies have connected the bioactive compounds in lentils to a decreased risk of chronic diseases, such as heart disease.

Conclusion

So, is lentils ok for a keto diet? Lentils are unsuitable for those on a strict ketogenic diet with very low carb limits. Their high net carb count can easily disrupt ketosis, despite their many health benefits. However, those on a moderate low-carb plan may be able to have small, carefully measured portions. For a consistent keto approach, it's best to use low-carb alternatives such as green beans, black soybeans, or lupini beans. These choices offer a comparable nutritional profile without jeopardizing ketosis. Be sure to check nutrition labels and consider how your body feels to determine what works best for your individual dietary needs.

For more information on the health benefits and risks of the keto diet, including potential nutrient deficiencies, consult a healthcare professional.

Here's a helpful guide on the Keto diet.

Frequently Asked Questions

A cup of cooked lentils has roughly 24.2 grams of net carbohydrates, which is the total carbs minus fiber.

While not advised for those on a strict keto diet, small portions (e.g., ¼ cup) may be manageable on a more relaxed low-carb plan if it fits within your daily net carb limit.

Great low-carb substitutes for lentils include black soybeans, green beans, hemp hearts, lupini beans, and riced cauliflower, all having a significantly lower net carb count.

Most legumes, like lentils, beans, and chickpeas, have too many carbs for a ketogenic diet. However, some, such as green beans and black soybeans, are low enough to be included in moderation.

Yes, lentils are very nutritious outside of a keto diet. They are a good source of fiber, protein, folate, iron, and other minerals, which support digestive and heart health.

Eating lentils on a strict keto diet will likely use up most, if not all, of your daily carb allowance, making it hard to stay in ketosis and possibly pushing your body out of its fat-burning state.

To calculate the net carbs for lentils, subtract the fiber content from the total carbohydrates. For a cup of cooked lentils, that's 39.8g total carbs - 15.6g fiber = 24.2g net carbs.