Group · Pulses
Blond lentils
The blond lentil, or Saint-Flour lentil, is a large, pale-skinned lentil. Milder and more floury than the green lentil, it is the traditional lentil for soups and purées.
In terms of nutrition facts, boiled in water: 122 kcal per 100 g, with 16.3 g of carbohydrate, 9.7 g of protein and 6 g of fibre. It provides 230 mg of potassium, 120 mg of phosphorus, 31 mg of magnesium and 2.5 mg of iron per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 122 kcal |
| Kilojoules | 516 kJ |
| Protein | 9,7 g |
| Carbohydrate | 16,3 g |
| Fat | 0,7 g |
| Fibre | 6 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Copper0,3 mg30 %
- Manganese0,46 mg23 %
- Iron2,5 mg18 %
- Phosphorus120 mg17 %
- Potassium230 mg12 %
- Zinc1,1 mg11 %
- Vitamin B60,13 mg9 %
- Magnesium31 mg8 %
- Vitamin B9dietary folate equivalents43,1 µg
See the other 8 nutrients
- Vitamin B10,09 mg8 %
- Vitamin B50,35 mg6 %
- Calcium32 mg4 %
- Vitamin B30,57 mg4 %
- Omega-3 ALA0,06 g3 %
- Omega-6 LA0,28 g3 %
- Vitamin K10,93 µg1 %
- Vitamin A1,13 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
6 g of fibre: less than a green lentil. The latter has 8.45 g. Its thinner skin and more floury flesh explain the gap, and also why some people find it easier to digest.
It breaks down more during cooking. That is a flaw in a salad and a virtue in a soup: it naturally thickens a soup without cream or flour.
Its flavour is milder. Less earthy than a green Puy lentil, which makes it easier to get people to accept, especially children.
2.5 mg of iron: as much as a green lentil. And the same advice: a little vitamin C at the same meal clearly improves its absorption.
Twenty-five minutes, no soaking, no salt at the start. The rules for lentils apply to every variety.