In this article
- Lentil flour fiber, gram by gram
- How lentil flour compares in high fiber baking
- Red lentil flour nutrition beyond fiber
- Lentil flour as a plant protein flour
- Where lentil flour already shows up
- Myth vs fact: lentil flour
- Lentil flour in gluten free baking
- Red or green: picking a flour for the recipe
- Before you bake with lentil flour
- Lentil flour vs a bowl of cooked lentils
- Going easy on your gut
- The catch: no official lentil flour number
- Lentil flour FAQs
- Sources
Twenty four grams of protein and almost 11 grams of fiber per 100 grams. That’s what USDA FoodData Central lists for dry red lentils, and lentil flour is simply those lentils milled fine, so lentil flour fiber lands in the same place.
That puts it level with chickpea and whole wheat flour on fiber while beating both on protein. It also carries less fat than chickpea flour, which changes how it behaves in the kitchen.
Lentil flour fiber, gram by gram
USDA doesn’t keep a separate record for lentil flour, so the raw lentil records are the closest guide. Here’s what they show for the two common types:
| Per 100 g, dry | Calories | Fiber | Protein | Fat |
|---|---|---|---|---|
| Red lentils (USDA) | 358 | 10.8 g | 23.9 g | 2.2 g |
| Brown or green lentils (USDA) | 352 | 10.7 g | 24.6 g | 1.1 g |
Scaled down to a 30 gram scoop, about what many flour bags call a serving, red lentil flour brings roughly 3.2 grams of fiber and 7.2 grams of protein for 107 calories.
Against the FDA’s 28 gram Daily Value, 100 grams covers almost 39% of a day’s fiber. Most recipes use less than that per serving, so treat lentil flour as one fiber source in a meal rather than the whole answer.
How lentil flour compares in high fiber baking
Per 30 grams, using USDA records and Bob’s Red Mill product records for the specialty flours:
| Flour (per 30 g) | Calories | Fiber | Protein | Fat |
|---|---|---|---|---|
| Red lentil flour (from raw red lentils) | 107 | 3.2 g | 7.2 g | 0.7 g |
| Chickpea flour | 116 | 3.2 g | 6.7 g | 2.0 g |
| Whole wheat flour | 102 | 3.2 g | 4.0 g | 0.8 g |
| Almond flour (28 g) | 160 | 3 g | 6 g | 14 g |
| Brown rice flour | 109 | 1.4 g | 2.2 g | 0.8 g |
| White all purpose flour | 109 | 0.8 g | 3.1 g | 0.3 g |
Three flours share the fiber lead at 3.2 grams. Lentil flour stands out because it pairs that fiber with the most protein in the group and very little fat.
Compared with white flour, lentil flour has about four times the fiber and more than twice the protein per gram. Compared with brown rice flour, it has more than twice the fiber.
Lining up lentil, chickpea and whole wheat flour for your next bake? Our comparison charts put the popular bags side by side.
Red lentil flour nutrition beyond fiber
Lentils carry a strong mineral profile, and milling keeps it. Per 100 grams, USDA lists red lentils at:
- Iron: 7.4 mg
- Potassium: 668 mg
- Zinc: 3.6 mg
- Manganese: 1.7 mg
- Thiamin: 0.5 mg
One surprise is folate. Brown and green lentils list 479 micrograms per 100 grams, while red lentils list 204, so a flour milled from green lentils may carry more than twice the folate of a red one.
Harvard’s Nutrition Source describes legumes as sources of protein, folate, iron and phosphorus with very little fat. Lentil flour may be the leanest way to get that package into baked goods.
Lentil flour as a plant protein flour
At about 24 grams of protein per 100 grams, lentil flour carries roughly 80% more protein than whole wheat flour and more than double white all purpose flour.
That’s why it turns up in high protein pastas and snacks. Barilla’s red lentil penne, made from red lentil flour alone, lists 6 grams of fiber and 14 grams of protein per 2 ounce serving in its USDA record.
For home bakers, a partial swap brings some of that boost into everyday recipes. Replacing a quarter of the white flour in a batch of muffins adds protein and fiber without turning them into lentil bread.
For a savory pancake made mostly from lentil flour, the numbers climb fast. Fifty grams of red lentil flour in the batter brings about 12 grams of protein and 5.4 grams of fiber before you add any vegetables or toppings.
Where lentil flour already shows up
You may be eating lentil flour without buying a bag. It’s the main ingredient in red lentil pastas, and it appears in crackers, chips, puffed snacks and grain free flour blends.
In those products, the fiber number depends on how much lentil flour the recipe uses. A single ingredient red lentil pasta reaches 6 grams per serving, while a snack that blends lentil flour with rice or potato starch will usually list much less.
The ingredient list is the quickest tell. When lentil flour comes first, the fiber tends to follow; when it sits behind starches, treat the lentil on the front of the bag as a flavor note more than a fiber source.
Myth vs fact: lentil flour
Myth: Lentil flour has much more fiber than other flours.
Fact: Per gram, it ties chickpea and whole wheat flour. Its edge over them is protein and low fat, while its edge over white and rice flours is fiber.
Myth: Red and green lentil flour are the same thing.
Fact: Their fiber and protein are close, but USDA lists green lentils with more than twice the folate, and red lentils with a little more iron. Red lentil flour is also milder and paler, which suits lighter baked goods.
Lentil flour in gluten free baking
The FDA notes that gluten occurs naturally in wheat, rye and barley. Lentils contain none, so lentil flour can help gluten free recipes gain fiber and protein.
A product labeled gluten free must contain less than 20 parts per million of gluten under FDA rules. If you need strict avoidance, choose a bag with that claim, since mills that grind lentils may also handle wheat.
Because there’s no gluten, lentil flour won’t form a stretchy dough by itself. It works best in flatbreads, crackers, pancakes and batters, or blended with other flours in muffins and quick breads.
Red or green: picking a flour for the recipe
Red lentil flour is the easier starting point for most bakers. It’s pale, mild and slightly sweet, so it disappears into pancakes, muffins and flatbreads without much of a beany note.
Green and brown lentil flours taste earthier and bake up darker. They suit savory crackers, herby flatbreads and dishes where a deeper flavor is welcome, and they carry more folate by USDA’s numbers.
Some cooks keep both and match them to the dish, the same way you might choose between white whole wheat and regular whole wheat flour. Either way, the fiber per gram stays about the same.
Before you bake with lentil flour
A short checklist makes the first batch go smoothly:
- Check the ingredient line: single ingredient lentil flour, not a blend with starches
- Note the color: red for a mild flavor and pale crumb, green or brown for an earthier taste
- Start small: swap 25% of the flour in a familiar recipe first
- Weigh it: legume flours vary in how they pack, so grams beat cups
- Cook it through: raw legume flour tastes beany, which fades once baked or fried
- Look for a gluten free claim: if anyone at your table must avoid gluten
Lentil flour also thickens soups and sauces. A spoonful whisked into a simmering pot adds body along with a little extra fiber.
Store the bag sealed in a cool, dry cupboard and use it within a few months for the freshest flavor. Like other whole legume flours, it can pick up a stale taste if it sits open for a long time.
Lentil flour vs a bowl of cooked lentils
Cooked lentils are still the bigger fiber hitter per serving. The Dietary Guidelines list a half cup of cooked lentils at 7.8 grams of fiber.
To match that with flour, you’d need around 72 grams of lentil flour, about 260 calories, which is more than most single servings of a baked good contain.
So lentil flour works best as an upgrade to foods you’d eat anyway. It turns pancakes, crackers and muffins into better fiber sources, while whole lentils remain the easiest way to eat a large dose.
Want fresh ways to bake and cook with lentil flour and whole lentils? Our recipe eBooks are full of high-fiber dishes to try.
Going easy on your gut
Harvard’s Nutrition Source notes that legumes can cause gas and bloating in some people, and lentil flour is still lentils. Mayo Clinic suggests raising fiber gradually over a few weeks and drinking plenty of fluids as you go.
A partial swap in one recipe is a gentle way to see how you feel before using it more often.
The catch: no official lentil flour number
Every lentil flour number in this article comes from USDA’s records for dry lentils, because there isn’t a separate record for the flour. A bag milled from whole lentils should land very close, but dehulled or blended flours can differ.
That makes the label on your bag the final word. If a lentil flour lists far less than 3 grams of fiber per 30 grams, check the ingredient line for starches or other flours mixed in.
Until USDA adds a dedicated record, the dry lentil numbers are a reliable starting point. Use them to plan, then let the bag in your pantry settle the details.
Lentil flour FAQs
How much fiber is in lentil flour?
Based on USDA’s raw lentil records, lentil flour has about 10.8 grams of fiber per 100 grams, or roughly 3.2 grams per 30 gram scoop.
Is lentil flour high in protein?
Yes. Lentils carry about 24 grams of protein per 100 grams, around 80% more than whole wheat flour.
Is red lentil flour the same as green lentil flour?
Not quite. Fiber and protein are similar, but USDA lists green lentils with more than twice the folate of red lentils.
Is lentil flour gluten free?
Lentils contain no gluten. Choose a bag labeled gluten free if you need to avoid cross contact with wheat.
Can I replace all purpose flour with lentil flour?
Start by replacing about a quarter. Lentil flour has no gluten, so full swaps work best in pancakes, crackers and flatbreads.
Does lentil flour have more fiber than chickpea flour?
They’re about even. Both come to roughly 10.8 grams per 100 grams in USDA’s data, though lentil flour has less fat.
Does lentil flour cause gas?
It can for some people, since legumes ferment in the gut. Using it in smaller amounts at first helps.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. “Lentils, pink or red, raw (174284); Lentils, raw (172420); Chickpea flour (besan) (174288); Wheat flour, whole-grain (168893); Wheat flour, white, all-purpose, enriched, bleached (168894); Rice flour, brown (168898); Branded Foods: Bob’s Red Mill Super-Fine Almond Flour (2671897), Barilla Red Lentil Penne (2598839).” FoodData Central. 2019 to 2023. fdc.nal.usda.gov
- U.S. Food and Drug Administration. “Dietary Fiber.” Interactive Nutrition Facts Label. 2021. accessdata.fda.gov
- U.S. Food and Drug Administration. “‘Gluten-Free’ Means What It Says.” 2023. fda.gov
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. “Food Sources of Dietary Fiber.” Dietary Guidelines for Americans, 2020 to 2025. 2020. dietaryguidelines.gov
- Harvard T.H. Chan School of Public Health. “Legumes and Pulses.” The Nutrition Source. 2024. nutritionsource.hsph.harvard.edu
- Mayo Clinic Staff. “Chart of high-fiber foods.” Mayo Clinic. 2025. mayoclinic.org
