Beans, black vs Lentils
Side-by-side nutrition comparison per serving. See which fits your goals better.
Black beans and lentils are both legume heavyweights, and their nutritional profiles are close enough to make the choice primarily about cooking convenience and recipe context. Black beans deliver 8.86g protein at 132 calories per 100g cooked with 8.7g fiber. Lentils provide 9.02g protein at 114 calories with 7.9g fiber. Lentils edge ahead on protein and calories; black beans win on fiber.
The cooking time difference is significant for busy weeknight cooks. Red lentils cook in 15 minutes with no soaking; green and brown lentils take 20-25 minutes. Dried black beans require overnight soaking and 60-90 minutes of simmering (or 25 minutes in a pressure cooker). Canned black beans eliminate this barrier but cost roughly three times more than dried.
Culinary applications diverge by cuisine. Black beans anchor Latin American, Mexican, and Caribbean cooking — burritos, soups, rice and beans, and salads. Lentils dominate Indian (dhal), Mediterranean, and French cuisine. Having both in your pantry gives you plant-protein access for virtually any recipe tradition. The nutritional differences between them are small enough that personal taste and recipe fit should drive your daily choice.
Pro tip
Stock both dried lentils and canned black beans. Use lentils when you have 20 minutes — their quick cooking makes them the easier weeknight option. Reach for canned black beans when you need instant protein with zero cook time for cold salads, wraps, and bowl toppings.
Quick Verdict
Best for weight loss
Lentils
Best for muscle gain
Lentils
Best for low-carb
Lentils
Macro Comparison
Beans, black: 100g (100g) | Lentils: 100g (100g)
132
Beans, black
114
Lentils
8.86g
Beans, black
9.02g
Lentils
23.7g
Beans, black
19.5g
Lentils
0.54g
Beans, black
0.38g
Lentils
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
27%
Beans, black
32%
Lentils
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| Nutrient | Beans, black | Lentils |
|---|---|---|
| Calories | 132 | 114 |
| Protein | 8.9g | 9g |
| Carbs | 23.7g | 19.5g |
| Fat | 0.5g | 0.4g |
| Fiber | 8.7g | 7.9g |
| Sugar | 0.32g | 1.8g |
| Sodium | 237mg | 238mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.14g | 0.05g |
| Potassium | 355mg | 369mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 1.5mg |
| Calcium | 27mg | 19mg |
| Iron | 2.1mg | 3.33mg |
Which Should You Choose?
For weight loss
Choose Lentils. With 114 calories and 9.02g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Lentils. Lentils delivers 9.02g protein per serving — 0.2g more than Beans, black.
For low-carb diets
Choose Lentils with 19.5g carbs per serving.
Consistency beats perfection in nutrition, and legumes you actually cook and eat beat nutritionally superior options that stay in the pantry. Sunn helps you build a legume habit by making logging quick and showing how beans and lentils boost your daily fiber and protein.
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Take the free quizCommon Questions
Is Beans, black or Lentils better for weight loss?
For weight loss, Lentils is the better choice. Beans, black has 132 calories and 8.86g protein per serving, while Lentils has 114 calories and 9.02g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Beans, black or Lentils?
Lentils has more protein per serving. Beans, black provides 8.86g and Lentils provides 9.02g of protein.
Can I eat both beans, black and lentils together?
Yes! Combining beans, black and lentils gives you 246 calories and 17.88g protein. This combination can work well as part of a balanced meal.