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Black Lentil Curry Calories
Plant-based protein, fiber, iron and folate source; vegan and gluten-free.
CALORIES
GI
POTASSIUM
FIBER
Black Lentil Curry Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
18.2g
· 59%
Protein
7.8g
· 25%
Fat
2.1g
· 16%
Fiber
6.6g
Black Lentil Curry Vitamins & Minerals
Vitamins
B1
0.23mg · 19% DV
Folate
55µg · 14% DV
B6
0.19mg · 11% DV
B5
0.38mg · 8% DV
Minerals
Iron
3mg · 17% DV
Phosphorus
120mg · 17% DV
Sodium
245mg · 11% DV
Magnesium
36mg · 9% DV
Black Lentil Curry Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Black Lentil Curry Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black Lentil Curry Contain Allergens?
No known major allergens
Which Diets Is Black Lentil Curry Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black Lentil Curry Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.28g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Foods Similar to Black Lentil Curry
Black Lentil Curry — Frequently Asked Questions
Does black lentil curry taste better the next day?
Usually yes. As it rests, the spices and aromatics meld, so the flavor often becomes deeper and more balanced by the next day.
Can black lentil curry be frozen?
Yes, it freezes well once fully cooled. Freeze it in portions, then reheat gently and add a little water if it has thickened too much.
Why can black lentil curry cause bloating, and how can I reduce it?
Lentils contain fiber and fermentable carbohydrates that can cause gas in some people. Cooking them thoroughly, starting with smaller portions, and using spices like cumin or ginger may help.
Is black lentil curry better before or after a workout?
It can work at either time, but its fiber content may feel heavy right before intense exercise for some people. After training, pairing it with rice, bread, or another carbohydrate source can make it a more balanced recovery meal.
What goes well with black lentil curry?
It pairs well with rice, flatbread, yogurt-style sides, and fresh salads. A vitamin C-rich side such as tomatoes, peppers, or lemon-dressed vegetables can also support iron absorption from the lentils.
Is black lentil curry a good source of iron, and how can absorption be improved?
Lentils naturally provide iron, but plant-based iron is absorbed less efficiently than iron from animal foods. Eating the curry with vitamin C-rich foods can help your body absorb more of it.
Can you eat black lentil curry at night?
Yes. There is no special rule that makes it unhealthy at night, though a very large portion may feel heavy for people with sensitive digestion.
How is black lentil curry different from red lentil dishes in practice?
Black lentils usually hold their shape better and give a firmer texture. Red lentils break down faster, so they tend to make softer, more soup-like dishes.
Is black lentil curry suitable for children?
Generally yes, especially when it is well cooked and not too spicy. For younger children, a softer texture and smaller portions are usually easier to tolerate.
Is it okay to eat black lentil curry every day?
For most people, it can fit into a balanced diet regularly. It is still best to rotate legumes and other protein sources so your overall diet stays varied.
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Nutrition data compiled from USDA FoodData Central and scientific sources.