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Beluga Lentils vs Lentils: Which Is Healthier?

This article explains the key similarities and differences between beluga lentils and lentils, foods from the legumes and legume product group. Read on to learn more about the beluga lentils vs lentils comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 21, 2023.

Beluga Lentils and lentils belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare beluga lentils and lentils and help you learn more about their similarities and differences.

Beluga Lentils

Beluga lentils (Lens culinaris) are a type of small, black lentils that are named after the caviar they resemble.

They are also known as black lentils or Caviar lentils. They are a staple food in many countries, such as India and the Middle East, and are used in various dishes such as soups, stews, salads, and curries.

Beluga lentils are a good source of plant-based protein and are also rich in fiber, iron, and folate.

They also contain a variety of other important vitamins and minerals, such as potassium, phosphorus, and vitamin B6. They have a firm texture and nutty flavor and are known for holding their shape well when cooked, making them a great ingredient in salads and side dishes.

Additionally, consuming lentils may have health benefits such as reducing the risk of heart disease, diabetes, and certain types of cancer, as well as promoting healthy digestion, maintaining healthy blood sugar levels, and helping in weight management.

Beluga lentils are also easy to cook and can be a great option for vegetarian and vegan meals.

Beluga Lentils is an excellent source of Vitamin B9 (Folate).

It also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin C, Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).


Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.

Beluga Lentils vs Lentils Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing beluga lentils vs lentils.

This comparison will start by comparing the caloric value of beluga lentils and lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Beluga LentilsLentils
Energy343 kcal352 kcal
Carbs60 g63.4 g
Sugar2.86 g2.03 g
Fiber31.4 g10.7 g
Protein25.71 g24.6 g
Fat0 g1.06 g
Saturated Fat0 g0.154 g

Beluga Lentils vs Lentils Calories

Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing beluga lentils vs lentils for weight loss, beluga lentils is slightly lower in calories, with 343 calories per 100 grams, compared to 352 calories per 100 grams of lentils.

However, both beluga lentils and lentils can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Beluga Lentils vs Lentils Protein

Legumes and most legume products, including beluga lentils and lentils, are important sources of plant-based protein.

Beluga Lentils offers around 4% more protein than lentils.

Beluga Lentils has 25.7 grams of protein per 100 grams, while lentils have 24.6 grams of protein per 100 grams.

Beluga Lentils vs Lentils Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in beluga lentils and lentils.

The total amount of carbohydrates is around 5% higher in lentils than in beluga lentils. They have 63.4 grams per 100 grams, compared to 60 grams in beluga lentils.


There’s less sugar in lentils than in beluga lentils, 25% precisely.

One handful of lentils (28 grams) contains 0.6 grams of sugar, while the same amount of beluga lentils contains 0.8 grams.

Lastly, let’s take a look at the dietary fiber in beluga lentils and lentils.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 8.8 grams of fiber per portion, beluga lentils is a better source of fiber than lentils which beluga lentils offers 3 grams per portion.

Beluga Lentils vs Lentils Fats

Like most other legumes, with the exception of lupins and peanuts, beluga lentils and lentils are low in fat.

Fats in beluga lentils and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in beluga lentils and lentils:

  • Beluga Lentils: 0 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, beluga lentils is 100% lower in saturated fats.

Beluga Lentils and lentils contain 0 grams and 0.2 grams of saturated fat per 100 grams, respectively.

Beluga Lentils vs Lentils Vitamins Content

This section will discuss the vitamin content of beluga lentils and lentils.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Beluga Lentils has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, lentils have a higher amount of vitamin C.

Beluga Lentils and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins beluga lentils and lentils contain side by side, so you can easily compare them.

Beluga LentilsLentils
Vitamin A039 IU
Vitamin C5.1 mg4.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.176 mg0.873 mg
Vitamin B2 (Riboflavin)0.1 mg0.211 mg
Vitamin B3 (Niacin)1.438 mg2.6 mg
Vitamin B5 (Pantothenic acid)0.06 mg2.14 mg
Vitamin B6 (Pyroxidine)0.1 mg0.54 mg
Vitamin B9 (Folate)176 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.49 mg
Vitamin K05 µg

Beluga Lentils vs Lentils Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the beluga lentils and lentils comparison focuses on their mineral content.

Beluga Lentils is a better source of magnesium, potassium, and sodium than lentils.

On the other hand, lentils are a higher amount of calcium, copper, iron, manganese, phosphorus, selenium, and zinc.

Beluga Lentils and lentils contain the same amount of fluoride.

Check out the table below to learn how beluga lentils and lentils compare when it comes to mineral content.

Beluga LentilsLentils
Calcium57 mg35 mg
Copper1.599 mg0.754 mg
Iron7.71 mg6.51 mg
Magnesium39 mg47 mg
Manganese1.493 mg1.39 mg
Phosphorus776 mg281 mg
Potassium81 mg677 mg
Selenium0.8 µg0.1 µg
Sodium06 mg
Zinc4.03 mg3.27 mg

The Final Word

Beluga Lentils and lentils are highly nutritious and a great addition to a plant-based diet.

Both beluga lentils and lentils are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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