Are Trader Joe's Lentils Good for You?

November 13, 2025 •

4 min read

Lentils are a nutritional powerhouse, with a 1-cup serving of cooked lentils providing a significant portion of daily fiber needs. This raises the question for many shoppers: are Trader Joe's lentils good for you, and how do they stack up nutritionally? This article explores the convenience and health benefits of Trader Joe's various lentil products.

Quick Summary

Trader Joe's offers convenient lentil products, including canned and steamed varieties, that provide excellent nutrition, with ample protein, fiber, and essential minerals. The minimal ingredient lists mean they're a wholesome choice for quick and healthy meals.

Key Points

Rich in Nutrients: Trader Joe's lentils are an excellent source of plant-based protein, dietary fiber, iron, and potassium.
Heart-Healthy: Their high fiber content, low fat, and low cholesterol profile can support heart health.
Highly Convenient: Both canned and pre-steamed options offer a quick, no-fuss way to add nutrients to any meal.
Clean Ingredients: The ingredients are simple and free from unnecessary additives, with the canned variety containing just lentils, water, and sea salt.
Versatile for Meals: Use them in salads, soups, stews, dips, or as a base for veggie burgers to enhance flavor and nutritional value.
Supports Digestive Health: The high fiber content aids in digestion and can help improve overall gut function.

A Look at Trader Joe's Lentil Offerings

Trader Joe's is known for its wide array of convenient and affordable products, and its selection of lentils is no exception. For shoppers looking for a quick and healthy meal base, the store offers several options, including canned and pre-steamed lentils. The simple ingredient lists are a major plus for health-conscious consumers; the canned version, for example, contains only lentils, water, and sea salt.

The Nutritional Breakdown

While the exact nutritional values can differ slightly between the different types (canned versus steamed), the overall health profile remains strong. Lentils are naturally low in fat and packed with nutrients. The main ingredients—lentils, water, and salt (in the case of the canned version) or just lentils and seasoning (for the steamed)—ensure that the core nutritional benefits are preserved.

Protein: A single serving of Trader Joe's Steamed Lentils contains 10 grams of protein, making it an excellent plant-based protein source.
Fiber: The same steamed lentils boast 6 grams of dietary fiber per serving, which is crucial for digestive health and promoting feelings of fullness. The canned lentils also provide a good fiber count at 3 grams per 2/3-cup serving.
Micronutrients: Lentils are rich in essential minerals like iron, potassium, and calcium. The steamed lentils, for instance, offer 10% of the daily value for both iron and sodium.

Canned vs. Steamed: What's the Difference?

Trader Joe's offers both canned and steamed lentils, each with its own benefits. The canned lentils are an incredibly affordable pantry staple, costing around a dollar, while the steamed ones, sold in a vacuum-sealed pack, are slightly more expensive but even faster to prepare. The texture is a key differentiator; some reviewers find the canned version to be a bit softer, while the steamed lentils tend to hold their shape better, making them ideal for salads. The sodium content can also vary, so it's always best to check the label depending on your dietary needs.

Comparison Table: Trader Joe's Canned vs. Steamed Lentils


Feature	Trader Joe's Canned Lentils	Trader Joe's Steamed Lentils
Convenience	Excellent; long shelf-life, pantry stable.	Excellent; vacuum-sealed for quick use.
Ingredients	Lentils, water, sea salt.	Lentils, seasoning.
Texture	Softer, can be slightly mushy.	Firmer, holds shape well, great for salads.
Sodium per Serving (approx.)	290 mg (13% DV for 2/3 cup)	230 mg (10% DV for 1/2 cup)
Protein per Serving (approx.)	6 g (2/3 cup)	10 g (1/2 cup)
Fiber per Serving (approx.)	3 g (2/3 cup)	6 g (1/2 cup)

Ways to Incorporate Lentils into Your Diet

Their versatility is one of the biggest reasons to add Trader Joe's lentils to your shopping list. Because they are pre-cooked, they can be used immediately in a variety of dishes without the need for long preparation times. This convenience helps ensure you're getting nutrient-dense meals even on the busiest days. Here are some simple and effective ideas:

Quick Salads: Toss steamed lentils with chopped vegetables, fresh herbs, a squeeze of lemon, and olive oil for an instant, filling salad.
Soups and Stews: Add canned or steamed lentils to warm up any soup or stew, using them to replace or supplement meat.
Bulking Up Dishes: Mix lentils with your favorite rice or grain bowl to add extra protein and fiber.
Easy Dips: Blend lentils with bruschetta mix and vegan feta for a delicious dip, as suggested by some shoppers.
Meat Substitute: Use lentils as a ground meat alternative in tacos, pasta sauces, or veggie burgers.

The Takeaway

Trader Joe's lentils are undoubtedly a healthy choice. Whether you opt for the canned version, a reliable and affordable pantry staple, or the slightly firmer and faster steamed variety, you are adding a nutrient-dense, high-fiber, and high-protein legume to your diet. The minimal ingredient list in both products means you are avoiding unnecessary additives and can be confident that you're consuming a wholesome ingredient. For busy individuals who still want to prioritize nutrition, Trader Joe's lentils offer a powerful shortcut to better eating.

Are the antinutrients in lentils a concern?

Lentils, like other legumes, contain antinutrients like phytic acid. However, soaking and cooking them significantly reduces these compounds. Since Trader Joe's lentils are already pre-cooked, their antinutrient levels are minimal and not a cause for concern. The overall benefits of consuming lentils far outweigh any potential negative effects from these compounds.

Sources: Steamed Lentils | Trader Joe's. (n.d.). traderjoes.com Trader Joe's canned LENTILS (plus recipe for French Lentils with Sausages) Quick and easy nutrition and a good source of fiber. (2025, March 11). traderjoesrants.com Grocery Spotlight: Trader Joe's Steamed Lentils - Enara Health. (2019, May 18). enarahealth.com Trader Joe's Finally Has A Canned Staple Shoppers Have Been... (2025, February 6). Yahoo.com Lentils - Trader Joe's. (n.d.). traderjoes.com Steamed Lentils | Trader Joe's. (n.d.). traderjoes.com Lentils - Trader Joe's. (n.d.). traderjoes.com I bought the steamed lentils - how do you use them : r/traderjoes. (2025, September 23). Reddit.com Trader Joe's canned LENTILS (plus recipe for French Lentils... (2025, March 11). traderjoesrants.com Trader Joe's Steamed Lentils Meal Ideas : r/traderjoes - Reddit. (2024, August 6). Reddit.com Lentils - Trader Joe's. (n.d.). traderjoes.com Trader Joe's Steamed Lentils - abillion. (n.d.). abillion.com

Frequently Asked Questions

Yes, Trader Joe's canned lentils are a healthy option. They contain just lentils, water, and sea salt, providing a good source of protein and fiber with minimal processing.

The sodium content varies by product. For example, Trader Joe's Canned Lentils have 290 mg of sodium per 2/3 cup serving, while the Steamed Lentils contain 230 mg per 1/2 cup.

Both are healthy, but the steamed lentils often have a firmer texture ideal for salads, while the canned lentils might be softer and better for soups. Steamed lentils also tend to be slightly lower in sodium per equivalent serving size, though both are wholesome choices.

Yes, Trader Joe's lentils are an excellent plant-based meat substitute. They can be used in tacos, pasta sauces, or to make homemade veggie burgers.

No, both the canned and steamed varieties of Trader Joe's lentils are pre-cooked and ready to eat. They can be added directly to dishes or heated briefly for warm meals.

The lentils provide a good source of fiber, protein, iron, and potassium. Consuming them supports digestive health, provides sustained energy, and contributes to a heart-healthy diet.

While the sodium content is moderate, you can reduce it further by draining and rinsing the canned lentils under cold water before use. This will wash away some of the salt.