Raw vs Cooked Lentils: Side by Side Comparison

In today’s article, we compare the nutritional value of raw and cooked lentils.

Lentils are an excellent source of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

They also contain a good amount of vitamin B2 (Riboflavin), and vitamin B3 (Niacin) and some vitamin C, and vitamin K.

Raw vs Cooked Lentils Nutrition

Are cooked lentils more nutritious? Let’s make an in-depth comparison of raw vs cooked lentils and see.

This comparison will begin by examining raw and cooked lentils’ caloric value and macronutrients and then delve deeper by analyzing their vitamin and mineral content.

First, let’s see how 100 grams of raw lentils compare to 100 grams of cooked lentils.

The second table compares 100 grams of raw lentils and the caloric equivalent of cooked lentils.

After cooking 100 grams of raw lentils, you will get around 303 grams of cooked lentils, and that comparison is shown in the second table.

How do macronutrients change after cooking 100 grams of raw lentils?

So if you cook 100 grams of raw lentils, you will get around 303 grams of cooked lentils, and this table shows how macronutrient content changes after cooking.

Raw vs Cooked Lentils Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, lentils gain weight, so the amount of calories in 100 grams is lower in cooked lentils.

Calories are probably the most important thing you should consider if you want to lose weight.

That said, here’s how raw and cooked lentils compare for weight loss: lentils are slightly lower in calories, with 116 calories per 100 grams, compared to 352 calories per 100 grams of lentils lentils.

Protein Content in Raw Lentils and Cooked Lentils

Raw lentils are higher in protein and have around 63% more protein than lentils.

Raw lentils offer 24.6 grams of protein per 100 grams, while lentils offer 9 grams.

Carbohydrate Content in Raw Lentils and Cooked Lentils

In this section, we’ll examine the carbohydrate content in raw and cooked lentils.

Continue reading to find out how raw and cooked lentils compare regarding total carbs content, sugars, and dietary fiber.

Total Carbs

The total amount of carbs is around 68% higher in raw lentils than in cooked lentils.

They have 63.4 grams per 100 grams, compared to 20.1 grams in cooked lentils.

Sugars

Speaking of sugars in lentils, cooked lentils contain less sugar than raw, 11% precisely.

100 grams of cooked lentils contain 1.8 grams of sugar, while the same amount of raw lentils contains 2.03 grams.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked lentils.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

If you are looking to increase your fiber intake, raw lentils are a better option for you.

They have 10.7 grams of fiber per 100 grams, while cooked lentils provide 7.9 grams of fiber.

Fat Content in Raw Lentils and Cooked Lentils

Like other plant foods, lentils are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked lentils:

• Raw Lentils: 1.1 grams per 100 grams
• Cooked Lentils: 0.4 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal.

Some types of saturated fats, such as those found in coconut and palm oil, may affect cholesterol levels and heart health differently than others, such as those found in butter and cheese.

The American Heart Association recommends limiting their intake of saturated fats.

Additionally, replacing saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, cooked lentils are 50% lower in saturated fats.

Cooked lentils and raw lentils contain 0.1 grams and 0.2 grams of saturated fat per 100 grams, respectively.

Raw Lentils vs Cooked Lentils Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked lentils’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw lentils weigh 303 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw lentils or 117 grams of cooked lentils.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw lentils are a better source of vitamin A, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), and vitamin E.

However, cooked lentils offer a higher amount of vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin K.

Raw and cooked lentils contain the same amount of vitamin D, vitamin B6 (Pyroxidine), and vitamin B12 (Cobalamin).

In the following table, you can easily compare cooked vs raw lentils’ vitamins content:

Raw Lentils vs Cooked Lentils Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in the cooking water.

However, if your goal is to increase the intake of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc, you should choose cooked over raw lentils.

Finally, raw and cooked lentils contain virtually the same amount of fluoride.

The table below compares mineral contents in raw and cooked lentils, side by side.

The Bottom Line

The debate between raw or cooked lentils has nutritional and culinary aspects to consider.

While raw lentils provide many vitamins and minerals, cooking lentils can increase the availability of many of these nutrients.

However, cooking lentils can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked lentils into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked lentils comes down to individual preferences and dietary goals.