Which Has More Protein Red or Green Lentils? A Nutritional Comparison

November 14, 2025 •

3 min read

While both red and green lentils are celebrated for their high protein content, the difference in their uncooked protein levels is notable. Understanding which has more protein, red or green lentils, and their unique culinary properties can help you choose the best type for your meal.

Quick Summary

Red and green lentils offer similar protein levels when cooked, though raw red lentils may contain slightly more. The key differences lie in their cooking time, texture, and flavor profile, which dictate their best culinary applications.

Key Points

Protein Content: Cooked red and green lentils have nearly identical protein levels, providing about 18 grams per cup.
Raw vs. Cooked: Uncooked red lentils may have a slightly higher protein content by weight due to being split and hulled, but this difference evens out after cooking.
Texture and Cooking: Red lentils cook faster (10-15 min) and become creamy, while green lentils take longer (25-45 min) and hold their shape.
Culinary Use: Red lentils are best for soups, stews, and purees, whereas green lentils are ideal for salads, side dishes, and veggie burgers.
Flavor Profile: Red lentils offer a milder, nutty flavor, while green lentils have a more robust, earthy, and peppery taste.
Overall Nutrition: Both varieties are rich in fiber, iron, folate, and other essential minerals, offering significant health benefits.

The Head-to-Head Protein Showdown: Raw vs. Cooked

At first glance, the question of which has more protein, red or green lentils, might seem straightforward. However, the answer depends on whether you are comparing raw or cooked lentils. Numerous sources confirm that when cooked, the protein content per serving is nearly identical for both varieties. For example, one cup of cooked lentils, whether red or green, provides roughly 18 grams of protein.

Raw Protein Variations

Interestingly, some research indicates a slight difference in protein content when comparing raw, dried lentils. For instance, some reports suggest raw red lentils may contain up to 25 grams of protein per 100 grams, while raw green lentils may have around 20.5 grams per 100 grams. This disparity is attributed to the processing. Red lentils are often sold split and hulled, which can concentrate some nutrients by weight. However, once cooked and rehydrated, this difference largely disappears, making the protein benefit of the two types functionally equal for most recipes.

Beyond Protein: A Full Nutritional Breakdown

While protein is a major consideration, it's just one part of the picture. Both red and green lentils are nutritional powerhouses, offering a wealth of other essential nutrients. A full cup of cooked lentils (either color) is also an excellent source of dietary fiber, delivering about 15 grams, which significantly contributes to daily intake recommendations. They are also loaded with essential vitamins and minerals, including folate, iron, magnesium, and potassium.

Minor Calorie Differences

One subtle difference to note is the calorie count. A cup of cooked green lentils is marginally higher in calories (around 250) compared to a cup of cooked red lentils (about 230). For the average person, this is a negligible difference, but it's worth knowing if you are meticulously tracking your calorie intake.

Cooking Characteristics and Culinary Uses

The most significant and practical differences between red and green lentils are in their cooking time, texture, and flavor. These characteristics are the primary drivers for choosing one over the other for a specific dish.

Red Lentils

Red lentils are known for their quick cooking time. Because they are often split and hulled, they have no outer skin and soften rapidly, typically cooking in just 10-15 minutes. This process causes them to break down completely, creating a creamy, mushy texture ideal for thickening dishes. They have a mild, nutty, and slightly sweet flavor.

Best for:

Soups and stews
Indian dals
Thick curries
Purees and dips

Green Lentils

Conversely, green lentils hold their shape well during cooking and have a longer cook time, usually 25-45 minutes depending on the variety. Their hearty, firm texture makes them perfect for dishes where you want the legumes to remain distinct and provide a satisfying bite. Green lentils offer a more robust, earthy, and peppery flavor profile.

Best for:

Salads
Side dishes
Casseroles
Veggie burgers

Comparison Table


Trait	Red Lentils	Green Lentils
Protein (per 1 cup cooked)	Approx. 18g	Approx. 18g
Cooking Time	10-15 minutes	25-45 minutes
Texture	Soft, creamy, mushy	Firm, hearty, holds shape
Flavor	Mild, nutty, sweet	Earthy, peppery, robust
Best For	Soups, stews, dals, purees	Salads, side dishes, casseroles

Maximizing Nutritional Benefits

Regardless of color, lentils are a fantastic addition to a balanced diet. To maximize their nutritional value and ensure a complete protein profile, try pairing them with whole grains like rice or quinoa.

Quick Tips for Cooking:

Always rinse dried lentils thoroughly to remove any debris before cooking.
While not necessary for red lentils, soaking green lentils for a few hours can reduce their cooking time.
For best texture, add salt toward the end of cooking to prevent the skins from toughening up.
Cooking lentils in a vegetable broth instead of water will add more depth of flavor.

Conclusion: The Right Lentil for the Right Job

When it comes to which has more protein, red or green lentils, the answer is that the difference is minimal once cooked, making both excellent plant-based protein sources. The choice between them ultimately depends on the desired texture and flavor of your dish. Opt for creamy red lentils when making a velvety soup or hearty dal, and choose firm green lentils when you need them to hold their shape in a fresh salad or side dish. By understanding these subtle differences, you can unlock the full culinary potential of these nutritious legumes.

For more detailed nutritional information on lentils, you can visit Healthline.

Frequently Asked Questions

Due to their significant differences in cooking time and texture, red and green lentils are generally not interchangeable. Using red lentils in a salad, for example, would result in a mushy texture, while using green lentils in a creamy soup would require longer cooking and retain a firm texture.

No, neither red nor green lentils require soaking before cooking, unlike other dried beans. A thorough rinse under cold water is sufficient to clean them before adding to your recipe. Soaking green lentils can, however, reduce the overall cooking time.

Both red and green lentils are excellent for weight loss due to their high fiber and protein content, which promotes satiety and keeps you feeling full longer. Green lentils are marginally higher in calories, but the difference is minimal. The best choice depends on your recipe preference.

Red lentils have a sweeter, milder, and nuttier flavor, which complements creamy dishes. Green lentils, including the French variety, offer a more robust, earthy, and peppery flavor that holds its own in salads or pilafs.

Lentils, like most legumes, are not a complete protein source on their own because they are low in certain amino acids. However, when combined with grains like rice, pasta, or quinoa, they create a complete protein profile, making them a great option for vegetarian and vegan diets.

Dried lentils have a long shelf life and can last for up to a year or more when stored in an airtight container in a cool, dark, and dry place. Cooked lentils can be stored in the refrigerator for 4-5 days.

No, using red lentils in a salad is not recommended. Since they break down and become mushy during cooking, they would not hold their shape and would create a pasty texture in a salad. Green lentils are the superior choice for salads as they remain firm.