1 serving (100 grams) contains 116 calories, 9.0 grams of protein, 0.4 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
232 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 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 | 15.8 g | 56% | |
| Sugars | 3.6 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 lentils
Black lentils, also known as beluga lentils, originate from South Asia and are commonly used in Indian, Middle Eastern, and Mediterranean cuisines. These small, glossy legumes resemble caviar and are prized for their earthy flavor and firm texture. Black lentils are a nutrient-dense food, offering high levels of plant-based protein, dietary fiber, and essential vitamins and minerals. One cup of cooked black lentils (approximately 198 grams) provides about 18 grams of protein, 15 grams of dietary fiber, and is rich in iron, folate, manganese, and magnesium. Their low glycemic index makes them an excellent choice for maintaining stable blood sugar levels. They are also naturally low in fat and free from cholesterol, making them a heart-healthy addition to any diet.
Health Benefits
- Rich in plant-based protein (18 grams per cooked cup), black lentils support muscle growth and repair, making them an excellent choice for vegetarians and vegans.
- High dietary fiber content (15 grams per cooked cup) promotes digestive health, supports regular bowel movements, and may reduce the risk of heart disease.
- Black lentils are a good source of iron (37% of the Daily Value per cooked cup), which is essential for preventing anemia and supporting oxygen transport in the body.
- They are rich in folate (90% of the Daily Value per cooked cup), a B-vitamin crucial for DNA synthesis and supporting a healthy pregnancy.
- Contain magnesium (18% of the Daily Value per cooked cup), which helps relax blood vessels and supports cardiovascular health.
Dietary Considerations
Selection and Storage
Store dried lentils in an airtight container in a cool, dry place for up to a year. Cooked lentils can be refrigerated in an airtight container for up to 5 days or frozen for up to 3 months.
Common Questions About Black lentils Nutrition
Are black lentils high in protein?
Yes, black lentils are a good source of protein. One cup of cooked black lentils contains around 18 grams of protein, which makes them an excellent plant-based protein option for vegetarians or vegans.
Are black lentils compatible with a keto diet?
Black lentils are not ideal for a strict keto diet as they contain around 20 grams of net carbohydrates per cooked cup. While they are nutrient-dense, their carbohydrate content may exceed the daily carb limit for keto dieters.
What are the health benefits of black lentils?
Black lentils are rich in fiber, protein, iron, and folate, contributing to heart health, improved digestion, and energy production. They also contain antioxidant compounds that may promote overall cellular health and help reduce inflammation.
What is the recommended serving size for black lentils?
A typical serving size for black lentils is around ½ cup of cooked lentils, which provides approximately 120 calories, 9 grams of protein, and 8 grams of fiber. Adjust serving sizes based on your caloric and nutrient needs.
How do black lentils compare to other types of lentils?
Black lentils, also known as beluga lentils, are smaller and have a firmer texture compared to green or red lentils. They hold their shape well in cooking and contain slightly more protein and iron per serving than red lentils, though red lentils cook faster and are more suited for soups and purees.
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.
- Legumes and pulses: Health benefits and dietary recommendationsDietary Guidelines for Americans 2020-2025Guidelines highlighting the importance of legumes, including lentils, for a balanced diet based on scientific evidence.
- Lentils as a Source of Dietary Fiber and ProteinHarvard School of Public HealthExplains the role of lentils, including black lentils, in providing fiber and plant-based protein for heart health.
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.
