Lentils vs Edamame: 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 4 out of 5 key nutritional categories. It has fewer calories (116 vs 121), more fiber (7.9g vs 5.2g), less sugar (1.8g vs 2.2g), less sodium (2mg vs 6mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Lentils
116 kcal
More Protein
Edamame
12g
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
Edamame
Diet Compatibility
Lentils
Edamame
When to Choose Lentils
- ✓Lower in calories (116 vs 121)
- ✓More fiber (7.9g vs 5.2g)
- ✓Less sugar (1.8g vs 2.2g)
- ✓Lower sodium (2mg vs 6mg)
Common Uses
When to Choose Edamame
- ✓Higher in protein (12g vs 9g)
- ✓Lower in carbs (9g vs 20g)
Common Uses
Lentils vs Edamame: Nutritional Analysis
Edamame is more calorie-dense at 121 calories per 100g compared to 116 for Lentils, a difference of 5 calories. On the protein front, Edamame delivers more with 12g per 100g versus 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 Edamame tell different nutritional stories. Lentils provides 20g of carbohydrates, 0.4g of fat, and 7.9g of fiber per 100g, while Edamame contains 9g carbs, 5.2g fat, and 5.2g 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 Edamame has 2.2g 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: Edamame provides more protein (12g/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 Edamame?
Edamame has more calories with 121 kcal per 100g, compared to Lentils with 116 kcal. That's a difference of 5 calories per 100g serving.
Is Lentils healthier than Edamame?
Based on our nutritional analysis, Lentils is generally the healthier choice, winning in 4 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 Edamame?
Edamame has more protein with 12g per 100g, compared to Lentils with 9g. Edamame provides 3.0g more protein per 100g serving.
Which is better for weight loss, Lentils or Edamame?
For weight loss, Lentils is the better choice with only 116 calories per 100g compared to 121 calories in Edamame. Lentils also offers 7.9g of fiber per 100g, which helps you feel fuller longer.
Does Lentils or Edamame have fewer carbs?
Edamame has fewer carbs with 9g per 100g, compared to Lentils with 20g. If you're following a low-carb diet, Edamame is the better option with 11.0g 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.