Lentils vs Chickpeas: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Lentils is generally healthier
Lentils comes out ahead in this comparison, winning in 5 out of 5 key nutritional categories. It has fewer calories (116 vs 164), more protein (9g vs 8.9g), more fiber (7.9g vs 7.6g), less sugar (1.8g vs 4.8g), less sodium (2mg vs 7mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Lentils
116 kcal
More Protein
Lentils
9g
More Fiber
Lentils
7.9g
Less Sugar
Lentils
1.8g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Lentils
Chickpeas
Diet Compatibility
Lentils
Chickpeas
When to Choose Lentils
- ✓Lower in calories (116 vs 164)
- ✓Higher in protein (9g vs 8.9g)
- ✓More fiber (7.9g vs 7.6g)
- ✓Lower in carbs (20g vs 27g)
- ✓Less sugar (1.8g vs 4.8g)
- ✓Lower sodium (2mg vs 7mg)
Common Uses
When to Choose Chickpeas
Common Uses
Lentils vs Chickpeas: Nutritional Analysis
Chickpeas is more calorie-dense at 164 calories per 100g compared to 116 for Lentils, a difference of 48 calories. On the protein front, Lentils delivers more with 9g per 100g versus 8.9g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Lentils and Chickpeas tell different nutritional stories. Lentils provides 20g of carbohydrates, 0.4g of fat, and 7.9g of fiber per 100g, while Chickpeas contains 27g carbs, 2.6g fat, and 7.6g fiber. The higher fiber content in Lentils supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Lentils contains 1.8g while Chickpeas has 4.8g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Lentils is the lower-calorie choice at 116 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Lentils provides more protein (9g/100g), supporting muscle repair and growth.
- For sustained energy: Lentils offers more fiber (7.9g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Lentils or Chickpeas?
Chickpeas has more calories with 164 kcal per 100g, compared to Lentils with 116 kcal. That's a difference of 48 calories per 100g serving.
Is Lentils healthier than Chickpeas?
Based on our nutritional analysis, Lentils is generally the healthier choice, winning in 5 out of 5 key nutritional categories. Lentils has 116 calories, 9g protein, and 7.9g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Lentils and Chickpeas?
Lentils has more protein with 9g per 100g, compared to Chickpeas with 8.9g. Lentils provides 0.1g more protein per 100g serving.
Which is better for weight loss, Lentils or Chickpeas?
For weight loss, Lentils is the better choice with only 116 calories per 100g compared to 164 calories in Chickpeas. Lentils also offers 7.9g of fiber per 100g, which helps you feel fuller longer.
Does Lentils or Chickpeas have fewer carbs?
Lentils has fewer carbs with 20g per 100g, compared to Chickpeas with 27g. If you're following a low-carb diet, Lentils is the better option with 7.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.