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Black lentils Calories
Rich in protein and fiber, source of iron and folate
CALORIES
GI
POTASSIUM
FIBER
Black lentils Nutrition Facts
Selected: 100 g
116
KCAL / 100G
Carbs
20.1g
· 67%
Protein
9g
· 30%
Fat
0.4g
· 3%
Fiber
7.9g
Black lentils Vitamins & Minerals
Vitamins
Folate
181µg · 45% DV
B1
0.33mg · 28% DV
B5
0.57mg · 11% DV
B6
0.18mg · 11% DV
Minerals
Phosphorus
180mg · 26% DV
Iron
3mg · 17% DV
Potassium ⭐
369mg · 11% DV
Magnesium
36mg · 9% DV
Black lentils Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Black lentils Processed?
NOVA 1
Unprocessed
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 lentils Contain Allergens?
No known major allergens
Which Diets Is Black lentils Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Black lentils Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Black lentils
Black lentils — Frequently Asked Questions
Do black lentils need to be soaked before cooking?
Not necessarily, but soaking for a few hours can shorten cooking time and may make them easier to digest for some people. They can also be cooked directly after rinsing.
Why do black lentils hold their shape so well when cooked?
Black lentils have a firm outer layer that helps them stay intact. That makes them especially useful in salads, grain bowls, and side dishes where a distinct texture is desirable.
How can I keep black lentils from turning tough or unevenly cooked?
Rinse them well and simmer gently in enough water until tender. Adding salt or acidic ingredients very early can sometimes slow softening, so it is often better to add those closer to the end.
How are black lentils different from red or green lentils in cooking?
Black lentils have a firmer texture and tend to stay whole, while red lentils break down quickly and green lentils sit somewhere in between. They are a good choice when you want lentils that remain separate rather than becoming mushy.
What foods pair well with black lentils?
They work well with roasted vegetables, leafy greens, yogurt, olive oil, herbs, and whole grains. Their earthy flavor also pairs nicely with garlic, cumin, lemon, and vinegar-based dressings.
Are black lentils better before or after a workout?
Because they contain both carbohydrates and fiber, they are often more comfortable a few hours before exercise or after training as part of a balanced meal. Right before a workout, some people may prefer something lighter and lower in fiber.
Do black lentils cause bloating?
They can in some people, especially if legumes are not eaten regularly. Soaking, rinsing, cooking thoroughly, and increasing portion size gradually may help reduce digestive discomfort.
How long do cooked black lentils keep, and can they be frozen?
Cooked black lentils usually keep for a few days in the refrigerator in a sealed container. They also freeze well, which makes them convenient for soups, salads, and quick meals later.
Can I eat black lentils every day?
They can be part of a healthy routine when eaten in sensible portions and alongside a varied diet. It is still a good idea to rotate legumes and other whole foods rather than relying on one food alone.
Who should be cautious with black lentils?
People with sensitive digestion or certain bowel conditions may tolerate them better in small portions at first. Anyone with a medical condition that affects how they handle legumes or fiber should follow individual medical advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.