Lentils have increased in popularity over the years, especially with the increasing interest in plant-based diets and meals. They are similar to beans but what else do we know about them? Are lentils considered a gluten-free food?
Yes, lentils are naturally gluten-free as they are part of the legume family. If you have gluten sensitivities, always opt for certified gluten-free lentils, as non-certified gluten-free brands may be subject to cross-contamination during manufacturing. Eden Organic Green Lentils are certified gluten-free. Garbanzo beans, navy beans, lima beans and fava beans are all suitable gluten-free alternatives to lentils.
Now that we know lentils are safe on a gluten-free diet, let’s take a deeper look into what lentils are, the different types, their health benefits, some gluten-free lentil products, and some suitable gluten-free alternatives.
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What are Lentils?
Lentils are an edible legume and are often grouped with peas and beans. They grow in pods and are rich in protein and fiber and low in fat. Because of this, they are often used as a plant-based meat alternative in many dishes. They have a mild flavor that compliments a variety of recipes, and they are easy to prepare. Unlike beans, they don’t need to be soaked overnight [1].
You can find lentils for purchase either in a can or dried in a bag. Like beans, canned lentils are already cooked. You can find dried lentils sold with or without the seed coating in split and unsplit varieties, which determines their cook time. Dried lentils do not take very long to cook and have a lengthy storage life of about 1 year [1].
Different Types of Lentils
There are a large variety of different kinds of lentils. However, brown, green, and red are the most popular and most commonly seen in the United States. Let’s take a look at the differences between the three.
1. Brown Lentils
The most common variety of lentils seen are the brown lentils. These lentils are often mild and nutty in flavor and can range from light to dark brown in color. They are also the least expensive kind of lentil. These lentils hold their shape well with cooking and work best in soups, veggie burgers, casseroles and more. When you see a package of lentils at the store that does not specify the type, they are likely referring to brown lentils [2].
2. Green Lentils
Green lentils are similar to brown lentils; however, they have a more intense and almost peppery flavor. They are sometimes referred to as French lentils and pair well with salads [2].
3. Red Lentils
Red lentils can range from yellow to orange to red and have a slightly sweet flavor that is commonly used in Indian dishes. These lentils do not hold their shape well with cooking and do good in soups as a thickener or in purees. They cook the fastest compared to brown and green lentils [2].
Health Benefits and Drawbacks of Lentils
Along with being rich in protein and fiber, lentils are a good source of many vitamins and minerals including folate, iron, phosphate, and potassium. They are convenient, easy to use and very affordable, making them an excellent addition to a large variety of meals. [1]
Lentils are rich in dietary fiber, containing about 16 grams per 1-cup cooked. The average adult consumes only 10-15 grams of fiber per day while the recommended intake is between 25-38 grams per day. The high fiber found in lentils can be beneficial for our heart health. Multiple studies have determined dietary fiber intake to help reduce cholesterol levels and heart disease risk [3, 4, 5].
Although lentils are considered a rich protein source, they are not actually a complete protein. Lentils are lacking a few of the 9 essential amino acids needed to form a complete protein source for our body to use. This means to get the most from lentils as a protein source, they should be combined with another protein, such as grains, which tend to also lack a few of the essential amino acids that lentils are rich in. This makes them an excellent combination for creating a complete protein source in meals [6].
Nutrition Facts for Lentils
Nutrition Facts (Per 1-cup cooked):
- Calories 230
- Fat 1g
- Saturated fat 0g
- Sodium 4mg
- Carbohydrates 40g
- Sugar 4g
- Added sugar 0g
- Fiber 16g
- Protein 18g
Top Rated Gluten-Free Lentil Products
For those who love lentils or who are just looking for some safe gluten-free products to try, below is a list of some of the more popular gluten-free lentil products on the market right now.
Amy’s Organic Lentil Soup
Dairy-free, gluten-free, nut-free, soy-free, vegan, non-GMO, organic, and sustainably sourced, Amy’s Organic lentil soup is friendly for most common allergies, contains a hearty dose of protein and fiber per 1-cup serving and is delightfully flavorful. This product is widely available in store or online at many retail sites, including Publix, priced at $3.25 per 14.5-ounce can.
Ingredients:
- Filtered water
- Organic green lentils
- Organic celery
- Organic carrots
- Organic onions
- Organic potatoes
- Organic extra virgin olive oil
- Sea salt
- Bay leaves
Nutrition Facts (Per 1-cup):
- Calories 180
- Fat 6g
- Saturated fat 1g
- Sodium 270mg
- Carbohydrates 24g
- Sugar 3g
- Added sugar 0g
- Fiber 4g
- Protein 7g
Barilla Gluten-Free Red Lentil Penne Pasta
Gluten-free pasta lovers can rejoice with Barilla Gluten-free red lentil penne pasta. Made with nothing but red lentil flour, this pasta has a light flavor profile with more protein and fiber than whole grain pastas. Its delicate flavor compliments many recipes and many can’t tell the difference between this and regular pasta. You can find this product in stores or online at many retail sites, including Target.com, priced at $2.69 for an 8.8-ounce box.
Ingredients:
- Red lentil flour
Nutrition Facts (Per 2-ounces dry):
- Calories 180
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 34g
- Sugar 1g
- Added sugar 0g
- Fiber 6g
- Protein 13g
Enjoy Life Gluten-Free Dill and Sour Cream Lentil Chips
For those looking for a gluten-free lentil cracker, look no further. Enjoy Life gluten-free dill and sour cream lentil chips are light, airy, and crisp with flavor that packs a punch. Many don’t think lentils would work well as a chip, but they provide a great texture with more protein per serving than standard potato chips. You can find this product on stores or online at various retail sites, including Walmart, priced at $3.69 for a 4-ounce bag.
Ingredients:
- Lentil chip
- Lentil flour
- Potato starch
- Salt
- Turmeric
- Canola oil
- Paprika
- Safflower and/or sunflower oil
- Seasoning
- Rice flour
- Dextrose
- Salt
- Vinegar powder
- Rice
- Maltodextrin
- White vinegar
- Yeast extract
- Onion powder
- Dehydrated parsley
- Natural flavors
- Dill seed
- Garlic powder
- Rosemary extract
Nutrition Facts (Per 1-ounce):
- Calories 140
- Fat 6g
- Saturated fat 0.5g
- Sodium 340mg
- Carbohydrates 17g
- Sugar 1g
- Added sugar 0g
- Fiber 0g
- Protein 3g
Gluten-Free Alternatives to Lentils
The best alternatives to lentils are going to be beans. Similar in texture and nutrition, beans are as versatile and flavorful as lentils and often work well when interchanged in recipes. Below are a few of the beans that would work well as suitable alternatives to lentils that are also naturally gluten free options.
Garbanzo Beans
Slightly lower in protein and fiber compared to lentils but with a light, neutral flavor that pairs well with many dishes, chickpeas are an excellent, naturally gluten-free alternative to lentils. They are versatile and widely used in vegetarian dishes to add a meaty texture and protein.
Nutrition Facts (Per 1/2-cup cooked):
- Calories 110
- Fat 2g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 18g
- Sugar 0g
- Added sugar 0g
- Fiber 4g
- Protein 6g
Another neutral flavored bean that is a great naturally gluten-free alternative to lentils are navy beans. With a light, buttery texture and slight nutty flavor, navy beans are similar nutritionally to lentils with slightly less protein and fiber per cup.
Nutrition Facts (Per 1/2-cup cooked):
- Calories 110
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 20g
- Sugar <1g
- Added sugar 0g
- Fiber 7g
- Protein 7g
Lima Beans
Lower in calories, lima beans are a great alternative to lentils, specifically green lentils. Also known as butter beans, lima beans have a velvety, buttery taste and hold flavor well during cooking. They are naturally gluten free but lower in protein and fiber compared to lentils.
Nutrition Facts (Per 1/2-cup cooked):
- Calories 90
- Fat 0.5g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 17g
- Sugar 1g
- Added sugar 0g
- Fiber 4g
- Protein 4g
Fava Beans
Higher in protein and calories than lentils, fava beans look like lima beans but have a milder flavor and less starchy texture. They are naturally gluten-free and have been described as having an almost cheesy flavor that compliments many dishes well.
Nutrition Facts (Per 1/4-cup cooked):
- Calories 180
- Fat 1g
- Saturated fat 0g
- Sodium 10mg
- Carbohydrates 29g
- Sugar 1g
- Added sugar 0g
- Fiber 8g
- Protein 13g
Related Questions
Is Lentil Flour Gluten Free?
Because lentils are naturally gluten-free, lentil flour is also gluten-free and commonly used in many gluten-free products such as Barilla Gluten-Free Red Lentil Penne Pasta made with red lentil flour.
Are Lentils Keto?
Lentils are mainly composed of carbohydrates. Even though they contain a high amount of fiber, they still have a significant amount of net carbs per serving. Because of this they would not be a good option for those on the keto diet.
Do Lentils Cause Gas?
Beans and lentils contain the complex carbohydrate raffinose, which can be hard some of us to break down during digestion and can result in gas. The high fiber content of lentils can also result in gas if consumed in large amounts.