The Core Conversion: 100g Dry to Cooked
At its simplest, 100g of dry lentils will typically yield between 200g and 300g of cooked lentils. This wide range is influenced by several key factors, including the type of lentil, the amount of cooking liquid used, and the desired texture. For most standard brown or green lentils, a doubling or tripling of weight is a reliable rule of thumb. The significant increase is almost entirely due to the lentils rehydrating and absorbing water. It's essential to measure the dry weight for consistent calorie and nutritional tracking, as the cooked weight can vary.
Why the Weight Changes During Cooking
When you cook dried lentils, they absorb water through a process called osmosis. This rehydration is what makes them edible and tender. The degree to which they absorb water depends on several factors:
- Lentil Type: Some lentils, like red split lentils, cook faster and absorb more water proportionally, becoming very soft or mushy. Whole green or Puy lentils hold their shape better and absorb less water relative to their maximum potential.
- Cooking Time: The longer lentils cook, the more water they absorb and the heavier they become, up to a certain point. Overcooked lentils will become very soft, and the final texture will be different.
- Method of Cooking: Whether you boil them, steam them, or use a pressure cooker will affect the final weight. A pressure cooker might lead to faster, more uniform absorption, while simmering on a stovetop allows for more control.
Detailed Conversion by Lentil Type
Not all lentils are created equal when it comes to absorbing water. Here is a more detailed breakdown for 100g of dry lentils by variety:
- Brown Lentils: Known for their earthy flavor, brown lentils are a common choice. 100g of dry brown lentils will generally yield around 220-250g of cooked lentils, holding their shape well for salads or side dishes.
- Green Lentils (Whole): These have a firmer texture and require a bit more cooking time. Expect 100g dry to become approximately 200g of cooked green lentils, ideal for soups and stews where you want them to remain intact.
- Red Split Lentils: These cook very quickly and lose their shape, becoming soft and creamy. 100g of dry red lentils can turn into as much as 227g of cooked product, perfect for dal or pureed soups.
- Puy Lentils: Often called French green lentils, Puy lentils are known for maintaining their shape and firm texture exceptionally well. 100g dry will result in roughly 200g of cooked lentils.
Comparison Table: Dry vs. Cooked Lentil Weight and Volume
| Lentil Type | Dry Weight (100g) | Approx. Cooked Weight | Approx. Cooked Volume | Ideal For |
|---|---|---|---|---|
| Brown | 100g | 220-250g | 1 cup (1/2 cup dry) | Soups, stews, salads |
| Green (Whole) | 100g | 200g | 1 cup (1/2 cup dry) | Salads, side dishes |
| Red (Split) | 100g | 227g | 1 cup (1/2 cup dry) | Dal, purees, soups |
| Puy (French Green) | 100g | 200g | 1 cup (1/2 cup dry) | Salads, elegant side dishes |
Practical Implications for Meal Prep
For anyone involved in meal planning, fitness, or calorie counting, the dry-to-cooked conversion is not a trivial matter. Nutritional information on packaging is almost always based on the dry weight. If you're counting calories, it's far more accurate to weigh your portion of lentils before you cook them. For example, if a recipe calls for 200g of cooked lentils, you would only need about 75-100g of dry lentils, depending on the type. Measuring dry and then portioning after cooking is the most reliable method for accuracy.
Cooking Tips to Control Absorption
To get the most consistent results from your lentils, follow these simple tips:
- Rinse First: Always rinse your dry lentils under cold water before cooking. This removes any debris and helps ensure even cooking.
- Use the Right Ratio: A standard ratio of 3 cups of water to 1 cup of dry lentils works for most varieties, but you can adjust based on your desired texture.
- Don't Add Salt Too Early: Adding salt to the water at the beginning of cooking can sometimes make the lentils' outer skin tough. It's best to season at the end for the most tender result.
- Watch the Time: Follow cooking times closely. Red lentils can be ready in as little as 15-20 minutes, while green or brown lentils may take 25-35 minutes.
- Drain Properly: After cooking, drain any excess water thoroughly. This ensures your cooked weight is accurate and your dish isn't watery.
Conclusion
To answer the question directly, 100g of dry lentils will typically weigh between 200g and 300g once cooked, with most varieties falling closer to the 225-250g range. The key takeaway is that cooking causes lentils to absorb water and increase significantly in weight. Understanding this conversion is vital for precise recipe execution and accurate nutritional tracking. By choosing the right lentil for your dish and being mindful of the water absorption, you can ensure perfect results every time.
For a deeper dive into lentil varieties and cooking techniques, reference culinary authorities like the James Beard Foundation, which provides excellent guides for cooking with legumes. offers a solid starting point for general lentil cooking instructions.
