Beluga lentils provide ~9 g protein per 100 g cooked, or ~25–26 g per 100 g dry.
Curious about how much protein sits in 100 grams of those inky black “beluga” lentils? You’re in the right place. This guide gives you clear numbers for cooked and dry weights, shows how those figures compare with other lentils and pulses, and explains how to hit a target protein amount without guessing. No fluff—just practical, kitchen-ready facts.
Beluga Lentils Protein Per 100G – Cooked Vs Dry
Cooking changes weight through water uptake, so the protein number per 100 g shifts. In plain terms: the lentil’s protein doesn’t vanish; the cooked portion just weighs more because it holds water. Here’s the simple split most cooks use:
- Cooked beluga lentils (100 g): about 9 g protein.
- Dry beluga lentils (100 g): about 25–26 g protein.
Those cooked figures line up with standard lab datasets for lentils per 100 g cooked. Brand and harvest can nudge dry values a bit, but dry beluga labels typically center in the mid-20s per 100 g.
Quick Comparison Table (Per 100 G)
This early table puts beluga lentils in context so you can scan the numbers at a glance. Values reflect typical ranges from lab datasets and on-pack labels.
| Food (State) | Protein / 100 g | Notes |
|---|---|---|
| Beluga Lentils (Cooked) | ~9 g | Standard cooked lentils benchmark |
| Beluga Lentils (Dry) | ~25–26 g | Typical label range for dry black lentils |
| Brown/Green Lentils (Cooked) | ~9 g | Similar to beluga when cooked |
| Red Lentils (Cooked) | ~9 g | Split reds cook faster; protein per 100 g cooked stays close |
| Chickpeas (Cooked) | ~8–9 g | Heavier starch; slightly lower protein vs lentils |
| Black Beans (Cooked) | ~8 g | Another popular plant protein |
| Soybeans (Cooked) | ~16 g | Highest among common pulses when cooked |
What “Per 100 G” Really Means In The Kitchen
Per-100-gram values can feel abstract when you’re scooping from a pot. A few kitchen cues help ground the math:
- Cooked texture: Beluga lentils keep their shape. That makes measuring by weight simple—spoon into a bowl, tare the scale, and weigh 100 g portions.
- Water uptake: Dry lentils absorb water and swell. Weight rises, so protein per 100 g looks smaller after cooking, even though you still get the same protein from the dry portion you started with.
- Salt and aromatics: Seasoning doesn’t shift protein. It just adds trace weight. The protein line on a per-100-gram chart won’t budge meaningfully.
Beluga Lentils Protein Per 100G In Everyday Portions
If you prefer to think in scoops and cups, this section translates the 100 g numbers into common servings.
Cooked Portions Most People Use
- Half cup cooked (≈100–125 g): about 9–11 g protein.
- Full cup cooked (≈190–200 g): about 17–18 g protein.
Because belugas are small and dense, a half cup often lands near the 100–125 g band, which is handy when you’re eyeballing a side dish.
How Cooking Affects The Number You See
The big swing isn’t the lentil itself; it’s moisture. A pot of cooked belugas weighs more than the dry lentils you started with, so the per-100-gram line slides down. That’s why 100 g dry looked like 25–26 g protein, yet 100 g cooked reads near 9 g.
Does Simmer Time Change Protein?
Simmer time shapes texture. Protein per 100 g doesn’t meaningfully change from a few extra minutes on low heat. If anything, tiny differences come from water uptake, not from losing protein to the air. If you drain cooking liquid, a trace of soluble compounds leaves the pot, but the core protein figure per cooked 100 g remains in the same ballpark.
Beluga Vs Other Lentil Types
Belugas taste earthy and hold up in salads, pilafs, and bowls. Brown and green lentils sit close in protein per 100 g when cooked. Red lentils soften into a puree, yet the cooked per-100-gram protein still clocks in near 9 g. In short, the cooked number across lentils clusters tightly, while dry numbers wobble a bit by variety and brand.
Label Reality Check For Beluga (Dry) Per 100 G
Not all bags list the same protein per 100 g dry. Reasons include growing region, cultivar, harvest conditions, and rounding rules. Here are typical label values you’ll see for dry beluga lentils:
| Product (Dry) | Protein / 100 g | Notes |
|---|---|---|
| Organic Beluga Lentils | ~26 g | Common on EU-style spec sheets |
| Black Beluga Lentils (Retail Pack) | ~21–26 g | Brand-to-brand spread from on-pack panels |
| Generic “Black Lentils” (Dry) | ~24–26 g | Aligned with raw lentil databases |
| Brown/Green Lentils (Dry) | ~24–25 g | Near beluga values in raw state |
| Chickpeas (Dry) | ~20–21 g | Lower protein vs lentils, higher starch |
| Black Beans (Dry) | ~21–22 g | Comparable to chickpeas |
| Soybeans (Dry) | ~36–38 g | Outlier among pulses for protein |
How To Hit A Protein Target With Beluga Lentils
Let’s say you want around 20 g protein from belugas at lunch. Two simple routes:
- Cooked route: Scoop ~220 g cooked (a generous cup). That lands near ~19–20 g protein.
- Dry route: Start with ~80 g dry belugas for a single-serve bowl. After cooking, you’ll have a hearty portion with ~20 g protein.
Building a plate? Pair belugas with a grain like rice or farro for a fuller amino acid profile. If you’re tracking sodium or fat, beluga lentils are already friendly—salt and oil come from the recipe, not the bean.
Beluga Lentils Protein Per 100G In Recipes
These quick patterns keep the math simple while you cook:
- Warm salad: 150 g cooked belugas + herbs, lemon, and olive oil—about ~13–14 g protein from the lentils.
- One-pot bowl: 200 g cooked belugas + 150 g cooked rice + steamed greens—about ~18 g protein from the lentils.
- Quick soup: 250 g cooked belugas simmered in stock with vegetables—about ~22–23 g protein from the lentils.
Why Trusted Tables Matter
Per-100-gram numbers in this guide reflect recognized nutrient datasets for cooked lentils, paired with real-world label panels for dry belugas. If you need a tight read for diet tracking or menu development, lean on laboratory-based sources for cooked values and check your specific bag for dry numbers. You’ll see the cooked 100 g figure cluster near 9 g protein almost everywhere, which makes planning dead simple.
Answers To Common “But What If” Moments
“My Bag Shows 21 g Per 100 g Dry—So Why Do I See 26 g Elsewhere?”
Different cultivars and rounding rules drive the spread. A 21–26 g range across brands is normal for dry belugas.
“I Simmered With A Little Baking Soda—Did That Change Protein?”
No meaningful change in protein from a pinch of baking soda. Texture changes; protein per 100 g cooked stays in the same range.
“Canned Black Lentils Look Softer—Is The Protein Lower?”
Canned products can carry more water and a touch of salt. Per 100 g, the protein number can slide a little due to extra moisture, not because the legume lost protein.
References You Can Use For Labels And Datasets
For cooked values per 100 g, use a laboratory dataset for “lentils, cooked, boiled, without salt.” For dry values per 100 g, check your exact brand’s panel for beluga or black lentils. You’ll find the cooked value near 9 g and dry labels in the low- to mid-20s most of the time.
Bottom Line For Meal Planning
If your plan hinges on beluga lentils protein per 100g, treat cooked portions as ~9 g per 100 g and dry as ~25–26 g per 100 g. From there, scale up your scoop to match your protein target, and let the rest of the plate bring color, crunch, and carbs.
Helpful sources for deeper tables and label checks include a cooked lentil lab dataset and brand-level nutrition panels for dry belugas, which align with the ranges shown above.
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