Cooked lentils give 9 g protein and 7.9 g fiber per 100 g. One of the best fiber-to-calorie ratios of any pulse. An 8-week RCT in 30 adults (Wilson et al., Nutr Res 2022) found a moderate lentil dose reduced HOMA-IR by 0.9 points (P=.03), with a high dose −1.5 (P<.01). Weigh the cooked portion on a kitchen scale.
How should I track Lentils, mature seeds, cooked, boiled, without salt?
Lentils, mature seeds, cooked, boiled, without salt is high in fiber. When tracking Lentils, mature seeds, cooked, boiled, without salt, 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.