Sprouted lentils sit between raw and cooked. Germination activates enzymes and reduces phytate levels. Per 100 g raw-sprouted: 106 kcal, 9 g protein, 0 g fiber. Sprouting improves apparent digestibility; lentils specifically cut HOMA-IR in an 8-week RCT (Wilson et al., Nutr Res 2022). Eat fresh within a few days and rinse thoroughly before use.
How should I track Lentils, sprouted, raw?
Lentils, sprouted, raw is a good source of iron. When tracking Lentils, sprouted, raw, 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.