Puy lentils (Lentilles du Puy) are small, slate-grey-green lentils grown in the volcanic soils of Le Puy-en-Velay, France, and protected by EU PDO designation. They are the firmest lentil after cooking — holding their shape completely — with a distinctive peppery, earthy flavour. Nutritionally they match other green lentils: excellent protein, fibre, folate, manganese, and iron.
Simmer in 2.5 parts water for 20-25 minutes — check frequently as they can go from firm to soft quickly. Dress warm with a mustard vinaigrette for a classic French salad.
Where Puy/French Green Lentils Stands Out
Macronutrients per 100g
Glycemic Index & Load
Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 940 mg | 47% | |
| Phosphorus | 350 mg | 50% | |
| Magnesium | 110 mg | 29% | |
| Folate | 110 µg | 55% | |
| Selenium | 105 µg | 191% | |
| Chloride | 87.0 mg | 11% | |
| Calcium | 71.0 mg | 9% | |
| Iron | 11.1 mg | 79% | |
| Niacin equivalents (NE) | 5.50 mg | 34% | |
| Zinc | 3.90 mg | 39% | |
| Niacin (B3) | 2.20 mg | 14% | |
| Manganese | 1.40 mg | 70% | |
| Copper | 1.02 mg | 102% | |
| Vitamin B6 | 0.930 mg | 66% | |
| Thiamin (B1) | 0.410 mg | 37% | |
| Riboflavin (B2) | 0.270 mg | 19% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Polyunsaturated fat (PUFA) | 0.800 g | — | |
| Monounsaturated fat | 0.300 g | — | |
| Sucrose | 1.10 g | — | |
| Fructose | 0.100 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 4.14 g | — | |
| Aspartic acid | 2.53 g | — | |
| Leucine | 1.85 g | — | |
| Arginine | 1.73 g | — | |
| Lysine | 1.68 g | — | |
| Valine | 1.29 g | — | |
| Phenylalanine | 1.20 g | — | |
| Serine | 1.04 g | — | |
| Isoleucine | 1.04 g | — | |
| Proline | 1.04 g | — | |
| Alanine | 0.966 g | — | |
| Threonine | 0.897 g | — | |
| Glycine | 0.805 g | — | |
| Tyrosine | 0.805 g | — | |
| Histidine | 0.598 g | — | |
| Methionine | 0.368 g | — | |
| Cysteine | 0.345 g | — | |
| Tryptophan | 0.299 g | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →