Also called: beluga lentils, black beluga lentils, steamed black lentils, bultuk misir, ብልቱክ ምስር, adas aswad, عدس أسود, kalo dal, কালো ডাল, Schwarze Linsen, mavres fakies, μαύρες φακές, lentejas negras, adas-e siah, عدس سیاه, lentilles noires, kali dal, કાળી દાળ, काली दाल, kacang lentil hitam, lenticchie nere, kuro renchiru, 黒レンズ豆, kappu hesaru bele, ಕಪ್ಪು ಹೆಸರು ಬೇಳೆ, geomjeong renchiseu kong, 검정 렌틸콩, karutha lentil, കറുത്ത പരിപ്പ്, काळी डाळ, lentil hitam, ਕਾਲੀ ਦਾਲ, czarna soczewica, lentilhas pretas, chernaya chechevitsa, черная чечевица, dengu nyeusi, karuppu paruppu, கருப்பு பருப்பு, nalla pappu, నల్ల పప్పు, thual lentil dam, ถั่วเลนทิลดำ, itim na lentil, siyah mercimek, chorna sochevytsya, чорна сочевиця, کالی دال, đậu lăng đen, heise biandou, 黑色扁豆, timitim misir, ጥቁር ምስር, adad, અડદ, burakku rentiru, ブラックレンズ豆, karupu bele, ಕಪ್ಪು ಬೇಳೆ, geomjeong renteukeong, kari parippu, kaali dal, thua lentil dam
One serving (180 g) is high in folate, fibre and protein.
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
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Recipes with Black lentils (steamed)
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