Lentils vs Chickpeas
Side-by-side nutrition comparison per serving. See which fits your goals better.
Lentils and chickpeas are the two legumes that show up in every "healthy eating on a budget" article, and for good reason — they're both nutritional powerhouses. But lentils have a quiet advantage that deserves more attention: 114 calories per 100g cooked versus chickpeas' 164, with comparable protein (9g vs 8.9g) and slightly more fiber (7.9g vs 7.6g). Lentils give you more nutrition for fewer calories.
The practical difference is cook time. Red lentils dissolve into soups and dals in 15 minutes with zero prep. Green and brown lentils hold their shape for salads in about 25 minutes. Chickpeas from dried need overnight soaking plus an hour of cooking — or you open a can, which works but costs more. For weeknight cooking when you want legume nutrition without planning ahead, lentils are unbeatable. Chickpeas earn their spot when you want substance and chew — in grain bowls, roasted snacks, or anything where texture matters.
Pro tip
Cook a big batch of green lentils on Sunday: simmer 2 cups dried in salted water for 22 minutes, drain, and store. They'll keep 5 days in the fridge and you can toss them into literally anything — salads, soups, tacos, pasta sauce — for an instant protein and fiber boost.
Quick Verdict
Best for weight loss
Lentils
Best for muscle gain
Lentils
Best for low-carb
Lentils
Macro Comparison
Lentils: 100g (100g) | Chickpeas: 100g (100g)
114
Lentils
164
Chickpeas
9.02g
Lentils
8.86g
Chickpeas
19.5g
Lentils
27.4g
Chickpeas
0.38g
Lentils
2.59g
Chickpeas
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
32%
Lentils
22%
Chickpeas
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| Nutrient | Lentils | Chickpeas |
|---|---|---|
| Calories | 114 | 164 |
| Protein | 9g | 8.9g |
| Carbs | 19.5g | 27.4g |
| Fat | 0.4g | 2.6g |
| Fiber | 7.9g | 7.6g |
| Sugar | 1.8g | 4.8g |
| Sodium | 238mg | 243mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.05g | 0.27g |
| Potassium | 369mg | 291mg |
| Vitamin A | 0mcg | 1mcg |
| Vitamin C | 1.5mg | 1.3mg |
| Calcium | 19mg | 49mg |
| Iron | 3.33mg | 2.89mg |
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.
Fiber is the most undertracked nutrient, and most people get half of what they need. Adding lentils or chickpeas to meals you're already eating is one of the easiest wins — and tracking fiber intake reveals just how low most diets really are.
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Take the free quizCommon Questions
Is Lentils or Chickpeas better for weight loss?
For weight loss, Lentils is the better choice. Lentils has 114 calories and 9.02g protein per serving, while Chickpeas has 164 calories and 8.86g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Lentils or Chickpeas?
Lentils has more protein per serving. Lentils provides 9.02g and Chickpeas provides 8.86g of protein.
Can I eat both lentils and chickpeas together?
Yes! Combining lentils and chickpeas gives you 278 calories and 17.88g protein. This combination can work well as part of a balanced meal.