Are Canned Lentils Still Healthy? A Deep Dive into Convenience

December 11, 2025 •

4 min read

According to the World Cancer Research Fund, minimally processed foods like canned lentils can be a part of a healthy, balanced diet. However, a common concern for many health-conscious consumers revolves around sodium and potential nutrient loss when asking: are canned lentils still healthy?.

Quick Summary

Despite canning, lentils retain high levels of fiber and protein, offering a convenient, nutritious base for many meals. The primary nutritional difference compared to dried lentils is the sodium content, which can be significantly reduced by rinsing. Choosing low-sodium or no-salt-added varieties is also a key factor for a healthier diet.

Key Points

Sodium is the main concern: Standard canned lentils often have high sodium content added for preservation, unlike naturally low-sodium dried lentils.
Rinsing reduces sodium effectively: Draining and rinsing canned lentils under cold water can wash away up to 60% of the added salt.
Nutrient profile remains strong: Despite minor losses in polyphenols and minimal protein/fiber reductions, canned lentils retain most of their valuable nutrients, such as fiber, protein, folate, and iron.
Convenience is a major benefit: Canned lentils are pre-cooked and ready to use, offering a significant time-saving advantage over dried lentils.
Look for "no salt added" options: For the healthiest choice, select canned lentils that contain no added salt, which eliminates the primary downside.
Rinsed canned lentils are weight-loss friendly: The high fiber and protein content promotes satiety, helping to manage appetite and support weight loss goals.
Minimally processed, not ultra-processed: Canned lentils are considered a minimally processed food, which is perfectly suitable for a healthy and balanced diet.
A budget-friendly plant-based option: Canned lentils provide an affordable and nutrient-dense alternative to meat, which can also help save money on groceries.

Canned vs. Dried Lentils: The Core Nutritional Difference

The most significant nutritional difference between canned and dried lentils is the sodium content. Dried lentils are naturally low in sodium, while canned versions often contain added salt for preservation and flavor. This is the main reason for debate over whether canned lentils are a healthy choice. However, the good news is that the core nutrients—protein and fiber—remain largely intact.

The Sodium Challenge and a Simple Solution

Many canned food manufacturers add sodium to enhance flavor and act as a preservative. A single cup of standard canned lentils can contain a significant portion of your daily recommended sodium intake. For individuals with blood pressure concerns, this can be a serious issue. Fortunately, there is a very simple and effective way to address this: rinsing. By draining and thoroughly rinsing canned lentils under fresh, cold water for about a minute, you can remove up to 60% of the added sodium. This easy step makes a huge difference, transforming a high-sodium product into a far healthier food.

Potential Nutritional Changes During Canning

While canned lentils retain most of their valuable nutrients, the high-heat process of canning can cause some minor changes. Some studies suggest a slight decrease in certain beneficial compounds like polyphenols, which are plant-based antioxidants. There may also be minimal reductions in fiber and protein, though the amounts are not significant enough to negate the overall health benefits. Conversely, some research suggests that the canning process can improve the bioavailability of certain minerals, like calcium, making them easier for your body to absorb.

Benefits of Choosing Canned Lentils

For most people, the convenience of canned lentils is a major advantage. Unlike dried lentils, which require cooking from scratch, canned versions are pre-cooked and ready to use immediately, saving a considerable amount of time.

Time-saving: Canned lentils are ready in minutes, making them a perfect last-minute addition to meals like salads, soups, and curries.
Versatility: They can be used in a wide variety of dishes, from bulking up a vegetarian chili to creating a quick, satisfying side dish.
Consistent Texture: The canning process ensures a consistent texture, which is a big plus for recipes that require firm, non-mushy lentils.
Budget-Friendly: Though dried lentils are often cheaper per pound, the convenience of canned versions can help prevent food waste, as you can use only what you need.

Canned Lentils in a Healthy Diet

Lentils are a nutritional powerhouse, regardless of whether they come from a can or a bag. They are an excellent source of plant-based protein and fiber, two nutrients that promote satiety and aid in weight management. Their high fiber content also supports digestive health and helps regulate blood sugar levels. With high levels of folate, iron, and potassium, lentils support heart health and provide sustained energy. Incorporating canned lentils into your diet, especially when properly rinsed, is an easy way to boost your intake of these key nutrients.

Comparison: Canned vs. Dried Lentils


Feature	Canned Lentils	Dried Lentils
Preparation Time	Very fast (ready to eat)	20-30 minutes of cooking
Convenience	Excellent; ideal for quick meals	Requires soaking and cooking
Sodium Content	Often high; requires rinsing	Naturally very low
Cost	Slightly more expensive per serving	More cost-effective in bulk
Nutrient Profile	Protein & fiber mostly intact	Maximize nutrient retention
Control over Ingredients	Limited to low-sodium varieties	Full control over seasoning

Final Verdict: Answering the Question

So, are canned lentils still healthy? The answer is a resounding yes, with a caveat. They remain a highly nutritious, convenient, and affordable source of protein, fiber, and essential minerals. The key to ensuring their healthiness lies in one simple action: rinsing to significantly reduce the sodium content. For those seeking to minimize sodium intake, opting for varieties labeled "no salt added" is the best choice. While dried lentils offer slightly better nutritional purity and lower cost, canned lentils are a practical, healthy option that can help you incorporate more legumes into your diet without the extra prep time. Embracing canned lentils responsibly means more opportunities to add a powerful, plant-based nutrient boost to your meals.

Looking for some easy ways to add canned lentils to your diet? Try adding them to a refreshing salad or a hearty, nutrient-packed lentil soup.

Conclusion

Ultimately, the choice between canned and dried lentils depends on your priorities regarding convenience, cost, and control over ingredients. Both are excellent, environmentally-friendly choices for adding nutritious legumes to your diet. By taking the simple step of rinsing, you can confidently enjoy canned lentils and the health benefits they offer, ensuring they remain a valuable part of your healthy eating plan.

Frequently Asked Questions

Yes, you should always drain and rinse canned lentils under fresh water before using them. This simple step helps remove a significant amount of the added sodium that is often used for preservation.

Canned lentils are very similar in nutritional value to dried lentils, retaining most of their key nutrients like fiber, protein, and minerals. The main difference is the added sodium in canned versions, which can be mitigated by rinsing.

Yes, canned lentils are excellent for a weight loss diet, especially if you rinse them to reduce sodium. They are high in protein and fiber, which helps you feel full and satisfied, potentially leading to lower overall calorie intake.

The sodium content varies by brand, but standard canned lentils can contain a high amount of sodium. For example, one can could have over 600mg. You can avoid this by choosing 'no salt added' varieties or by rinsing the lentils thoroughly.

No, canned lentils are classified as minimally processed food, not ultra-processed. They are a whole food that has been altered through washing, cooking, and canning, which is a healthy part of a balanced diet.

The best canned lentils are those with 'no salt added' to minimize sodium intake. Organic options are also available for those who prefer to avoid certain additives or potential BPA from can linings.

Lentils are high in fiber, which supports healthy digestion. However, people unaccustomed to a high-fiber diet might experience gas or bloating initially. Cooking during the canning process and rinsing helps minimize compounds that can cause digestive discomfort.