Lentils vs Kale: 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 3 out of 5 key nutritional categories. It has more protein (9g vs 2.2g), more fiber (7.9g vs 1.3g), less sodium (2mg vs 28mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Kale
49 kcal
More Protein
Lentils
9g
More Fiber
Lentils
7.9g
Less Sugar
Kale
0g
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
Kale
Diet Compatibility
Lentils
Kale
When to Choose Lentils
- ✓Higher in protein (9g vs 2.2g)
- ✓More fiber (7.9g vs 1.3g)
- ✓Lower sodium (2mg vs 28mg)
Common Uses
When to Choose Kale
- ✓Lower in calories (49 vs 116)
- ✓Lower in carbs (9g vs 20g)
- ✓Less sugar (0g vs 1.8g)
Common Uses
Lentils vs Kale: Nutritional Analysis
Lentils is more calorie-dense at 116 calories per 100g compared to 49 for Kale, a difference of 67 calories. On the protein front, Lentils delivers more with 9g per 100g versus 2.2g, 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 Kale tell different nutritional stories. Lentils provides 20g of carbohydrates, 0.4g of fat, and 7.9g of fiber per 100g, while Kale contains 9g carbs, 0.9g fat, and 1.3g 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 Kale has 0g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Kale is the lower-calorie choice at 49 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 Kale?
Lentils has more calories with 116 kcal per 100g, compared to Kale with 49 kcal. That's a difference of 67 calories per 100g serving.
Is Lentils healthier than Kale?
Based on our nutritional analysis, Lentils is generally the healthier choice, winning in 3 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 Kale?
Lentils has more protein with 9g per 100g, compared to Kale with 2.2g. Lentils provides 6.8g more protein per 100g serving.
Which is better for weight loss, Lentils or Kale?
For weight loss, Kale is the better choice with only 49 calories per 100g compared to 116 calories in Lentils. Lentils also offers 7.9g of fiber per 100g, which helps you feel fuller longer.
Does Lentils or Kale have fewer carbs?
Kale has fewer carbs with 9g per 100g, compared to Lentils with 20g. If you're following a low-carb diet, Kale 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.