Chickpeas vs Lentils
Side-by-side nutrition comparison per serving. See which fits your goals better.
Chickpeas and lentils are the world's two most consumed legumes, and their nutritional differences, while small, matter for specific goals. Cooked chickpeas deliver 8.86g protein at 164 calories per 100g with 7.6g fiber. Cooked lentils provide 9.02g protein at 114 calories with 7.9g fiber. Lentils win on every macro: more protein, fewer calories, and more fiber.
Lentils' calorie advantage is meaningful across a day's meals. If you eat 300g of each (a large but reasonable daily amount), lentils save 150 calories while delivering slightly more protein and fiber. Over a week, that is over 1,000 calories — roughly one-third of a pound of fat loss from a single substitution.
Chickpeas compensate with culinary versatility that lentils cannot match. Hummus, roasted chickpea snacks, falafel, chana masala — chickpeas work in applications where lentils would fall flat. Lentils excel in soups, dahls, stews, and as a ground-meat extender. The best approach is using both across the week: lentils for macro-optimized meals and chickpeas for flavor-forward preparations.
Pro tip
Batch-cook both on Sunday: a pot of lentils and a batch of roasted chickpeas. Lentils go into soups and grain bowls throughout the week. Roasted chickpeas serve as a crunchy, protein-rich snack or salad topper. Two legumes, two uses, one prep session.
Quick Verdict
Best for weight loss
Lentils
Best for muscle gain
Lentils
Best for low-carb
Lentils
Macro Comparison
Chickpeas: 100g (100g) | Lentils: 100g (100g)
164
Chickpeas
114
Lentils
8.86g
Chickpeas
9.02g
Lentils
27.4g
Chickpeas
19.5g
Lentils
2.59g
Chickpeas
0.38g
Lentils
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
22%
Chickpeas
32%
Lentils
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| Nutrient | Chickpeas | Lentils |
|---|---|---|
| Calories | 164 | 114 |
| Protein | 8.9g | 9g |
| Carbs | 27.4g | 19.5g |
| Fat | 2.6g | 0.4g |
| Fiber | 7.6g | 7.9g |
| Sugar | 4.8g | 1.8g |
| Sodium | 243mg | 238mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.27g | 0.05g |
| Potassium | 291mg | 369mg |
| Vitamin A | 1mcg | 0mcg |
| Vitamin C | 1.3mg | 1.5mg |
| Calcium | 49mg | 19mg |
| Iron | 2.89mg | 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 Chickpeas.
For low-carb diets
Choose Lentils with 19.5g carbs per serving.
Building a legume rotation is one of the most effective habits for sustainable plant-based nutrition. Sunn tracks your legume variety and fiber intake so you can ensure these affordable superfoods are a consistent part of your diet.
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Take the free quizCommon Questions
Is Chickpeas or Lentils better for weight loss?
For weight loss, Lentils is the better choice. Chickpeas has 164 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, Chickpeas or Lentils?
Lentils has more protein per serving. Chickpeas provides 8.86g and Lentils provides 9.02g of protein.
Can I eat both chickpeas and lentils together?
Yes! Combining chickpeas and lentils gives you 278 calories and 17.88g protein. This combination can work well as part of a balanced meal.