Ingredient Guide•Black Lentil
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High ProteinHigh Fiber
Legumes & PulsesLentilsIndian Subcontinent
Black LentilCalories, Nutrition Facts, Culinary Uses & Recipes
Scientific Name:Vigna mungo
Also known as:
Urad DalBlack Gram
Black lentils are protein-dense legumes. High in fiber and iron. Slow-digesting carbohydrates. Used in dals.
Calories (100g)341 kcal
Dietary ProfileVegan & Vegetarian
Default UnitCup
Calories in Black Lentil & Nutritional Facts
Standard food-composition values per 100g edible portion and realistic serving portions
How many calories are in Black Lentil?
100 grams of Black Lentil (raw/dry reference weight) provides approximately 341 kcal, 59.0g carbohydrates, 25.2g protein, 1.1g fat, and 18.0g dietary fiber. A realistic single-person portion of 50g contains roughly 171 kcal before cooking oils or garnishes.
341.0kcal
Calories
25.2g
Protein
59.0g
Carbs
1.1g
Fat
18.0g
Fiber
2.0g
Sugar
| Portion Size | Calories | Carbs | Protein | Fat | Fiber |
|---|---|---|---|---|---|
| Per 30g (Small / 2–3 Tbsp) | 102 kcal | 17.7g | 7.6g | 0.3g | 5.4g |
| Per 50g (Standard Home Serving) | 171 kcal | 29.5g | 12.6g | 0.6g | 9.0g |
| Per 100g (Standard Reference) | 341 kcal | 59.0g | 25.2g | 1.1g | 18.0g |
Source & Disclaimer: Nutritional figures represent approximate values per 100g edible portion compiled from standard food-composition references (including ICMR-NIN Indian Food Composition Tables & USDA FoodData Central). Values vary by grain thickness, moisture, brand, and added cooking oils or garnishes. Provided for general culinary information only and not as medical or clinical dietary advice.
Storage Instructions
Keep Black Lentil fresh and long-lasting
Room Temperature: Dried black lentils last for over a year when stored in a cool, dark pantry. In the Fridge: Keep cooked black lentils in an airtight container for up to four days, or freeze them for up to three months.
Kitchen Preparation & Cooking Uses
Best culinary practices & prep tips
Which Type to Buy: Look for split urad dal with skin for heavy, earthy dishes, or whole black lentils for slow-cooked dals like dal makhani. How to Prep: Pick through the seeds for small stones, then wash them in cold water a few times until the water runs clear. Best Way to Cook: Soak whole black lentils overnight to cut down cooking time, then boil them gently until they turn completely soft and creamy.
General Nutritional & Wellness Notes
Everyday dietary context for Black Lentil as part of balanced home cooking
Black lentils are very good for you because they contain a high amount of plant-based protein and dietary fiber. They digest slowly, which helps keep your blood sugar stable and gives you steady energy throughout the day. Eating them regularly also supports a healthy heart and keeps your digestive system working smoothly.
Culinary Uses, Origins & Cultural Heritage
How Black Lentil is used across regional kitchens and history
Common Culinary Uses
Ancient cooks relied on black lentils because they stayed good for a long time in hot climates and provided cheap, filling nutrition. Over time, chefs discovered that slow simmering brought out a naturally rich texture without needing any dairy.
Historical Roots
Black lentils originated in the Indian subcontinent, where people have grown and eaten them for thousands of years. From India, traders and travelers slowly carried these hardy beans to other parts of South Asia and Southeast Asia.
Regional & Cultural Traditions
In Indian homes, black lentils hold a special place in comfort food and festive cooking alike. People across different regions use them to make everyday dals, crispy dosas, and rich, butter-laden curries for family gatherings.
Did You Know?
Did you know that black lentils are actually a type of bean rather than a true lentil? They belong to the same family as mung beans.
Chef & Cooking Tips
If your dal tastes a bit flat, add a pinch of asafoetida (hing) and a spoonful of ghee right at the end to lift the flavor. Make sure the lentils are completely soft before you add salt, otherwise they will stay firm and chewy no matter how long you boil them.
Recipes Using Black Lentil
Explore 1 recipe featuring Black Lentil
Frequently Asked Questions about Black Lentil
Common questions on calories, cooking methods, and kitchen storage
How many calories are in Black Lentil?
Per 100 grams (raw/dry reference weight), Black Lentil contains approximately 341 kcal, 59.0g carbohydrates, 25.2g protein, 1.1g fat, and 18.0g dietary fiber. A typical 50g culinary portion provides roughly 171 kcal before cooking oils, butter, or garnishes are added.
What is Black Lentil and how is it used in cooking?
Black lentils are protein-dense legumes. High in fiber and iron. Slow-digesting carbohydrates. Used in dals.
How do you prepare and cook with Black Lentil?
Which Type to Buy: Look for split urad dal with skin for heavy, earthy dishes, or whole black lentils for slow-cooked dals like dal makhani. How to Prep: Pick through the seeds for small stones, then wash them in cold water a few times until the water runs clear. Best Way to Cook: Soak whole black lentils overnight to cut down cooking time, then boil them gently until they turn completely soft and creamy.
How should Black Lentil be stored to keep it fresh?
Room Temperature: Dried black lentils last for over a year when stored in a cool, dark pantry. In the Fridge: Keep cooked black lentils in an airtight container for up to four days, or freeze them for up to three months.
What are the nutritional qualities of Black Lentil?
Black lentils are very good for you because they contain a high amount of plant-based protein and dietary fiber. They digest slowly, which helps keep your blood sugar stable and gives you steady energy throughout the day. Eating them regularly also supports a healthy heart and keeps your digestive system working smoothly. (For general culinary reference only, not medical advice.)
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