1 serving (100 grams) contains 116 calories, 9.0 grams of protein, 0.5 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
232 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4 mg | 0% | |
| Total Carbohydrates | 40 g | 14% | |
| Dietary Fiber | 16 g | 57% | |
| Sugars | 2 g | ||
| protein | 18 g | 36% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 38 mg | 2% | |
| Iron | 6.6 mg | 36% | |
| Potassium | 738 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Black lentil
Black lentils, also known as beluga lentils due to their resemblance to caviar, are small, glossy legumes native to regions like Asia and the Middle East. Popular in Indian, Mediterranean, and Middle Eastern cuisines, they are cherished for their earthy, rich flavor and versatility in soups, salads, and side dishes. Nutritionally, black lentils are an excellent source of plant-based protein with approximately 24 grams per cup (cooked). They are high in dietary fiber, providing 15.6 grams per cup, and are rich in essential nutrients such as iron, folate, and magnesium, making them a nutrient-dense food ideal for maintaining overall health and supporting vegetarian or vegan diets.
Health Benefits
- Rich in iron (8 milligrams per cup) which supports healthy blood production and prevents anemia.
- High dietary fiber content (15.6 grams per cup) aids digestion and helps maintain healthy cholesterol levels.
- Contains folate (358 micrograms per cup), which is essential for cell repair and growth, and particularly important for pregnant women.
Dietary Considerations
Selection and Storage
Store dry black lentils in an airtight container in a cool, dark place for up to 1 year. After cooking, refrigerate in a sealed container and consume within 3-5 days.
Common Questions About Black lentil Nutrition
Are black lentils high in protein?
Yes, black lentils are an excellent source of protein. One cup of cooked black lentils contains approximately 18 grams of protein, making them a great plant-based protein option for vegetarians and vegans.
Can I eat black lentils on a keto diet?
Black lentils are not suitable for a strict keto diet because they are relatively high in carbohydrates. One cup of cooked black lentils contains around 40 grams of carbohydrates, making them better suited for balanced diets or vegetarian/vegan plans.
What are the health benefits of black lentils?
Black lentils are rich in dietary fiber, which promotes gut health and improves digestion. They are also packed with essential nutrients like iron, folate, and magnesium, which support energy production, brain function, and heart health. Additionally, their low glycemic index helps regulate blood sugar levels.
How many black lentils should I eat in one serving?
A general serving size is about 1/2 cup of cooked black lentils, which provides around 170 calories, 9 grams of protein, and 15 grams of fiber. This amount works well as a side dish or as part of a balanced meal.
How do black lentils compare to other types of lentils?
Black lentils, also known as beluga lentils, are smaller and have a slightly firmer texture than green or red lentils, making them ideal for salads or dishes where you want the lentils to hold their shape. They also have a slightly earthier flavor and similar nutritional content, offering high protein and fiber levels across all types.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
