Black Lentils, Raw: Nutrition Facts
| Name | Amount | Unit |
| Energy | 343 | kcal |
| Protein | 25.7 | g |
| Total lipid (fat) | 0 | g |
| Carbohydrate, by difference | 60 | g |
| Fiber, total dietary | 31.4 | g |
| Sugars, total including NLEA | 2.86 | g |
| Calcium, Ca | 49 | mg |
| Iron, Fe | 8.57 | mg |
| Potassium, K | 929 | mg |
| Sodium, Na | 0 | mg |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0 | g |
| Fatty acids, total trans | 0 | g |
| Cholesterol | 0 | mg |
The nutrition facts are provided by the United States Department of Agriculture for Black Lentils (100 g). www.usda.gov
Black lentils, also known as beluga lentils due to their resemblance to beluga caviar, are a nutrient-dense legume that has gained popularity among health-conscious consumers and culinary enthusiasts alike. These small, glossy black seeds pack an impressive nutritional punch and offer a distinctive earthy flavor with a firm texture that holds up well in cooking.
Nutritional Profile of Raw Black Lentils
The following nutrition facts are based on 100 grams (approximately 1/2 cup) of raw, uncooked black lentils:
| Nutrient | Amount per 100g | % Daily Value* |
|---|---|---|
| Calories | 352 kcal | 18% |
| Protein | 25.8 g | 52% |
| Total Fat | 1.1 g | 2% |
| Saturated Fat | 0.2 g | 1% |
| Carbohydrates | 63.4 g | 21% |
| Dietary Fiber | 10.7 g | 43% |
| Sugars | 2.0 g | — |
| Sodium | 6 mg | <1% |
*Percent Daily Values are based on a 2,000 calorie diet.
Vitamins in Black Lentils
| Vitamin | Amount per 100g | % Daily Value* |
|---|---|---|
| Folate (B9) | 479 μg | 120% |
| Thiamin (B1) | 0.87 mg | 72% |
| Pantothenic Acid (B5) | 2.14 mg | 43% |
| Vitamin B6 | 0.54 mg | 32% |
| Niacin (B3) | 2.6 mg | 16% |
| Vitamin K | 5 μg | 4% |
Minerals in Black Lentils
| Mineral | Amount per 100g | % Daily Value* |
|---|---|---|
| Iron | 7.5 mg | 42% |
| Phosphorus | 451 mg | 36% |
| Magnesium | 122 mg | 29% |
| Zinc | 4.8 mg | 44% |
| Potassium | 955 mg | 20% |
| Copper | 0.75 mg | 83% |
| Manganese | 1.39 mg | 60% |
| Selenium | 8.3 μg | 15% |
Key Nutritional Highlights
Exceptional Protein Source: With nearly 26 grams of protein per 100 grams, black lentils are one of the richest plant-based protein sources available. This makes them an excellent choice for vegetarians, vegans, and anyone looking to reduce meat consumption while maintaining adequate protein intake.
High in Dietary Fiber: The impressive fiber content of black lentils supports digestive health, helps regulate blood sugar levels, and promotes feelings of fullness. The combination of soluble and insoluble fiber makes them particularly beneficial for gut health.
Rich in Folate: A single serving provides well over 100% of the daily recommended value for folate, making black lentils especially important for pregnant women and those planning pregnancy, as folate is critical for fetal development and preventing neural tube defects.
Iron Powerhouse: The substantial iron content helps prevent anemia and supports healthy blood cell production. While plant-based iron is less readily absorbed than iron from meat, pairing lentils with vitamin C-rich foods can significantly enhance absorption.
Low in Fat and Sodium: Black lentils are naturally low in fat and contain virtually no sodium, making them heart-healthy and suitable for those monitoring their sodium intake.
Health Benefits of Black Lentils
Heart Health: The fiber, folate, and potassium in black lentils work together to support cardiovascular health by helping to lower cholesterol levels, reduce blood pressure, and decrease inflammation.
Blood Sugar Management: The high fiber and protein content, combined with a low glycemic index, make black lentils excellent for stabilizing blood sugar levels and managing diabetes.
Weight Management: The combination of protein and fiber promotes satiety, helping you feel full longer and potentially reducing overall calorie intake throughout the day.
Antioxidant Properties: Black lentils contain higher levels of anthocyanins compared to other lentil varieties, the same beneficial antioxidants found in blueberries and blackberries. These compounds help combat oxidative stress and may reduce the risk of chronic diseases.
Comparison to Other Lentil Varieties
While all lentils are nutritious, black lentils stand out in several ways. They contain more antioxidants than green, brown, or red lentils due to their dark pigmentation. They also maintain their shape better during cooking, making them ideal for salads and dishes where texture is important. Nutritionally, they’re comparable to other varieties in terms of protein and fiber but offer the added benefit of those unique anthocyanin compounds.
Cooking and Preparation Tips
Raw black lentils require cooking before consumption. Unlike some other varieties, they don’t typically require soaking, though a brief rinse is recommended. Cooking time ranges from 20 to 30 minutes, and they expand to approximately two to three times their dry volume. The nutritional values shift when cooked due to water absorption: cooked black lentils contain about 116 calories per 100 grams compared to 352 calories for the raw variety.
Conclusion
Black lentils are a nutritional powerhouse deserving of their superfood status. Their impressive array of vitamins, minerals, protein, and fiber, combined with their versatility in cooking and unique antioxidant profile, make them an excellent addition to any balanced diet. Whether you’re looking to boost your protein intake, support heart health, manage blood sugar, or simply enjoy delicious and nutritious meals, raw black lentils offer an affordable and accessible option that delivers exceptional nutritional value.
