Raw lentils are compact energy: 352 kcal per 100 g dry. They absorb 2–2.5× their weight during cooking, shifting every number per 100 g on the plate. Fiber metabolises at roughly 2 kcal/g versus the 4 kcal/g Atwater factor, so absorbed energy sits slightly below the label. Weigh cooked, not dry.
How should I track Lentils, brown?
Lentils, brown is high in fiber. When tracking Lentils, brown, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.