Chicken Breast vs Lentils
Side-by-side nutrition comparison per serving. See which fits your goals better.
This is less of a head-to-head comparison and more of a conversation about different philosophies. Chicken breast is pure protein artillery: 22.5g protein, 165 calories, minimal fat, zero fiber. Lentils play a completely different game at 114 calories, 9.02g protein, and a whopping 7.9g fiber per 100g cooked.
People framing lentils as a "protein replacement" for chicken are setting themselves up for disappointment. You'd need roughly 250g of cooked lentils to match the protein in 100g of chicken breast — that's a huge bowl of lentils at 285 calories, and your stomach will be very full. Lentils are better understood as a carb source that happens to carry decent protein and exceptional fiber.
That said, lentils are nutritional powerhouses that deserve a place alongside your chicken, not instead of it. Iron, folate, potassium, and that 7.9g fiber per 100g keeps your gut healthy and blood sugar stable. The smartest approach: use lentils as your carb/side dish instead of white rice, and you'll pick up an extra 9g of protein per serving that rice would never give you. That's the real win here.
Pro tip
Cook a big batch of green or brown lentils in broth with a bay leaf and garlic (20 minutes, no soaking needed — unlike most legumes). Spread on a sheet pan to cool, then portion into containers. Use them all week as a base under grilled chicken, mixed into salads, or blended into soups.
Quick Verdict
Best for weight loss
Lentils
Best for muscle gain
Chicken Breast
Best for low-carb
Chicken Breast
Macro Comparison
Chicken Breast: 100g (100g) | Lentils: 100g (100g)
165
Chicken Breast
114
Lentils
22.5g
Chicken Breast
9.02g
Lentils
0g
Chicken Breast
19.5g
Lentils
1.93g
Chicken Breast
0.38g
Lentils
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
55%
Chicken Breast
32%
Lentils
Track what you eat automatically
Send a photo of your chicken breast or lentils meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Chicken Breast | Lentils |
|---|---|---|
| Calories | 165 | 114 |
| Protein | 22.5g | 9g |
| Carbs | 0g | 19.5g |
| Fat | 1.9g | 0.4g |
| Fiber | — | 7.9g |
| Sugar | — | 1.8g |
| Sodium | 65.8mg | 238mg |
| Cholesterol | 72.7mg | 0mg |
| Saturated Fat | 0.35g | 0.05g |
| Potassium | 330mg | 369mg |
| Vitamin A | — | 0mcg |
| Vitamin C | — | 1.5mg |
| Calcium | 3.94mg | 19mg |
| Iron | 0.35mg | 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 Chicken Breast. Chicken Breast delivers 22.5g protein per serving — 13.5g more than Lentils.
For low-carb diets
Choose Chicken Breast with 0g carbs per serving.
Fiber is the most under-tracked nutrient, and most people get half of what they need. Adding lentils as a side dish is an easy way to hit fiber targets while padding your protein intake. Sunn tracks fiber alongside your macros so nothing falls through the cracks.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Chicken Breast or Lentils better for weight loss?
For weight loss, Lentils is the better choice. Chicken Breast has 165 calories and 22.5g 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, Chicken Breast or Lentils?
Chicken Breast has more protein per serving. Chicken Breast provides 22.5g and Lentils provides 9.02g of protein.
Can I eat both chicken breast and lentils together?
Yes! Combining chicken breast and lentils gives you 279 calories and 31.52g protein. This combination can work well as part of a balanced meal.