Lentils vs Beans, black
Side-by-side nutrition comparison per serving. See which fits your goals better.
Lentils and black beans are so nutritionally similar that choosing between them is really about what you're cooking, not what's "healthier." Lentils come in slightly lower on calories (114 vs 132) with a hair more protein (9g vs 8.9g). Black beans counter with superior fiber (8.7g vs 7.9g) and a heartier, meatier texture that holds up in dishes where lentils would turn to mush.
The overlooked difference is how they behave in your kitchen. Lentils cook from dry in under 30 minutes with no soaking — that alone makes them the weeknight winner. Black beans need overnight soaking or a pressure cooker, which means you're either planning ahead or reaching for canned. Where black beans shine is in dishes that need structural integrity: burritos, rice bowls, chili, or mashed into burger patties. They hold their shape and absorb bold flavors. Stock both. Use lentils when you're short on time, black beans when you need something substantial.
Pro tip
Make black bean burger patties in bulk: mash one can of drained beans with an egg, breadcrumbs, cumin, and smoked paprika. Form into patties and freeze on a sheet pan. They go straight from freezer to skillet in 8 minutes — about 150 calories each with 9g protein and 6g fiber.
Quick Verdict
Best for weight loss
Lentils
Best for muscle gain
Lentils
Best for low-carb
Lentils
Macro Comparison
Lentils: 100g (100g) | Beans, black: 100g (100g)
114
Lentils
132
Beans, black
9.02g
Lentils
8.86g
Beans, black
19.5g
Lentils
23.7g
Beans, black
0.38g
Lentils
0.54g
Beans, black
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
32%
Lentils
27%
Beans, black
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| Nutrient | Lentils | Beans, black |
|---|---|---|
| Calories | 114 | 132 |
| Protein | 9g | 8.9g |
| Carbs | 19.5g | 23.7g |
| Fat | 0.4g | 0.5g |
| Fiber | 7.9g | 8.7g |
| Sugar | 1.8g | 0.32g |
| Sodium | 238mg | 237mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.05g | 0.14g |
| Potassium | 369mg | 355mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 1.5mg | 0mg |
| Calcium | 19mg | 27mg |
| Iron | 3.33mg | 2.1mg |
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. Having quick, high-fiber protein options like lentils and black beans ready to go means you're less likely to default to less nutritious convenience food when you're tired.
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Take the free quizCommon Questions
Is Lentils or Beans, black better for weight loss?
For weight loss, Lentils is the better choice. Lentils has 114 calories and 9.02g protein per serving, while Beans, black has 132 calories and 8.86g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Lentils or Beans, black?
Lentils has more protein per serving. Lentils provides 9.02g and Beans, black provides 8.86g of protein.
Can I eat both lentils and beans, black together?
Yes! Combining lentils and beans, black gives you 246 calories and 17.88g protein. This combination can work well as part of a balanced meal.