Is it healthy to eat canned lentils?

December 15, 2025 •

3 min read

According to the Dietary Guidelines for Americans, incorporating more plant-based proteins like lentils can lower your risk of chronic diseases. Yes, it is healthy to eat canned lentils, provided they are prepared correctly to mitigate the high sodium often found in them. They are a convenient source of protein, fiber, and essential nutrients, making them a great addition to a healthy diet.

Quick Summary

Canned lentils offer a convenient source of plant-based protein and fiber, though they often contain high sodium levels. Rinsing them significantly reduces sodium, making them a healthy, quick, and affordable addition to various meals. Their nutritional profile is comparable to dried lentils, with minor differences.

Key Points

Rinse to Reduce Sodium: To make canned lentils a healthier option, always drain and rinse them under cold water to significantly cut down on the sodium content.
Look for Low-Sodium Labels: If you are highly sensitive to sodium, seek out canned lentils specifically labeled as 'low sodium' or 'no salt added'.
Rich in Fiber and Protein: Canned lentils are an excellent source of dietary fiber and plant-based protein, promoting satiety and supporting digestive health.
Quick and Convenient: As a pre-cooked food, canned lentils offer a major time-saving advantage over dried lentils, making them perfect for fast weeknight meals.
Versatile Ingredient: Use canned lentils in a variety of dishes, including soups, stews, salads, and as a meat substitute.
Nutrient-Dense Food: Lentils are packed with vitamins, minerals, and polyphenols that provide antioxidant and anti-inflammatory benefits.

Canned Lentils: A Nutrient-Dense and Convenient Option

Canned lentils are legumes that have been pre-cooked, offering a fast and easy way to add a wealth of nutrients to your meals. The base ingredient—lentils—is known for its impressive nutritional profile, and much of this is retained during the canning process. They are packed with fiber, protein, and various vitamins and minerals, which can support digestive health, heart health, and weight management. For instance, the high fiber content helps promote satiety, which can assist in appetite control. Additionally, the polyphenols found in lentils possess antioxidant properties, which may help protect against chronic diseases.

Nutritional Benefits of Canned Lentils

Canned lentils retain many of the nutritional benefits of their dried counterparts, making them a valuable food choice. They are particularly rich in:

Fiber: A single cup of cooked lentils provides a significant portion of your daily fiber needs, supporting digestive regularity and gut health.
Protein: As a plant-based protein source, lentils are an excellent meat alternative, especially when combined with a grain like rice to form a complete protein.
Vitamins and Minerals: They are a good source of B vitamins (including folate, crucial for heart health), iron, potassium, and magnesium.

The Primary Drawback: Sodium Content

One of the most significant differences between canned and dried lentils is the sodium level. Many canned versions are preserved with added salt to extend shelf life and enhance flavor. This can be a major concern for individuals monitoring their sodium intake, especially those with high blood pressure. However, this issue is easily manageable with a simple preparation step.

Mitigating High Sodium

To reduce the sodium content in canned lentils, you can:

Rinse thoroughly: Draining and rinsing the lentils under cold, running water can remove a substantial amount of the added salt.
Look for low-sodium options: Many brands now offer low-sodium or “no salt added” versions of canned lentils, which is the best option for strict sodium control.

Canned vs. Dried Lentils: A Comparison

While the convenience of canned lentils is a major plus, it's worth comparing them to dried lentils to understand the trade-offs. The following table outlines the key differences.


Feature	Canned Lentils	Dried Lentils
Preparation Time	Very quick (pre-cooked)	Longer (requires boiling)
Convenience	High (ready-to-eat)	Lower (requires soaking and cooking)
Sodium Content	Often high (unless rinsed or low-sodium)	Naturally low-sodium (zero added salt)
Nutrient Profile	Rich in fiber and protein (similar to dried)	Rich in fiber and protein
Cost	Generally more expensive per serving	More cost-effective for bulk purchases
Control over Ingredients	Limited to what is in the can	Full control over seasoning and added ingredients

How to Incorporate Canned Lentils into Your Diet

Canned lentils are incredibly versatile and can be used in a wide variety of dishes to boost their nutritional value and heartiness. Here are some ideas:

Soups and Stews: Add canned lentils to thicken and add protein to vegetable or tomato-based soups.
Salads: A great way to bulk up a salad, rinsed lentils can be added for extra texture and nutritional punch.
Curries and Dals: Canned lentils can speed up the preparation of curries, such as a quick coconut curry, especially if you're short on time.
Meat Alternatives: Use them as a base for vegetarian dishes like sloppy joes or burgers.
Side Dishes: Simply heat and season with your favorite herbs and spices for a quick and healthy side dish.

Conclusion: The Final Verdict

So, is it healthy to eat canned lentils? The answer is a resounding yes, with a small caveat. While they offer a quick, affordable, and nutrient-dense option, it is crucial to manage the sodium content by draining and rinsing the product thoroughly. For those who need to strictly limit sodium, opting for low-sodium or no-salt-added varieties is the best course of action. Canned lentils make it easy to incorporate more plant-based protein and fiber into your meals, providing a range of health benefits without the extensive preparation time of dried lentils. They are a valuable staple for a balanced and healthy diet.

For more in-depth information on the nutritional properties of lentils, visit the National Institutes of Health's research on the topic.

Frequently Asked Questions

The main health concern with canned lentils is their often high sodium content due to added salt for preservation. However, this can be largely mitigated by draining and rinsing the lentils before use.

For the most part, yes. Canned lentils retain the core nutritional benefits of dried lentils, including their high fiber and protein content. The primary nutritional difference is the added sodium in canned versions, which can be managed.

The most effective method is to drain the liquid from the can and rinse the lentils thoroughly under cold, running water for about a minute. This can reduce the sodium content by a significant amount.

Yes. Canned lentils are a great food for weight loss. Their high fiber and protein content helps increase feelings of fullness, which can reduce overall calorie intake.

Canned lentils can be added directly to soups, stews, or salads. You can also quickly sauté them with spices and vegetables for a simple side dish or mix them into a vegetarian bolognese sauce.

No, canned lentils are already pre-cooked. You simply need to heat them if you prefer them warm. You can also add them to cold dishes like salads directly after rinsing.

Generally, yes. While the initial cost of a can of lentils might be low, dried lentils are often more cost-effective when purchased in bulk. However, canned lentils offer the advantage of convenience and saved preparation time.