Per 100 g dry, this lentil delivers 23.9 g protein at a low DIAAS (~0.5). Pairing with rice or wheat lifts the amino acid balance. A 43-RCT meta-analysis (Reid-McCann et al., Nutr Rev 2025) confirmed soy protein equals dairy for muscle; other pulses score lower but still contribute to daily totals. Cooked weight is ~2.5× dry.
How should I track Lentils, red?
Lentils, red is high in iron. When tracking Lentils, red, 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.