Lentils vs Beans, kidney, red
Side-by-side nutrition comparison per serving. See which fits your goals better.
Lentils and kidney beans are both legume staples, but lentils hold a practical edge that makes them the weeknight winner. Lentils deliver 114 calories per 100g cooked with 9.02g protein and 7.9g fiber. Kidney beans provide 127 calories with 8.67g protein and 7.4g fiber. Lentils have slightly better macros across the board.
The critical practical difference is cooking time. Red lentils cook in 15 minutes with no soaking, green and brown lentils in 20-25 minutes. Kidney beans require overnight soaking and 60-90 minutes of cooking — or a pressure cooker. For weeknight meals, lentils are ready in the time it takes to set the table. Kidney beans demand planning.
Kidney beans have a firmer texture that holds up in chili, salads, and slow-cooked dishes better than lentils, which tend to break down into a creamy consistency. This textural difference makes kidney beans better for dishes where you want distinct, intact beans, and lentils better for soups, dahls, and sauces where a thick, protein-rich base is the goal.
Pro tip
Red lentils are the fastest-cooking legume: 15 minutes from dry to done, with no soaking. Add them to any soup or stew to boost protein and fiber without changing the flavor. They dissolve into the broth, thickening it while adding 9g protein per half-cup serving.
Quick Verdict
Best for weight loss
Lentils
Best for muscle gain
Lentils
Best for low-carb
Lentils
Macro Comparison
Lentils: 100g (100g) | Beans, kidney, red: 100g (100g)
114
Lentils
127
Beans, kidney, red
9.02g
Lentils
8.67g
Beans, kidney, red
19.5g
Lentils
22.8g
Beans, kidney, red
0.38g
Lentils
0.5g
Beans, kidney, red
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
32%
Lentils
27%
Beans, kidney, red
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| Nutrient | Lentils | Beans, kidney, red |
|---|---|---|
| Calories | 114 | 127 |
| Protein | 9g | 8.7g |
| Carbs | 19.5g | 22.8g |
| Fat | 0.4g | 0.5g |
| Fiber | 7.9g | 7.4g |
| Sugar | 1.8g | 0.32g |
| Sodium | 238mg | 238mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.05g | 0.07g |
| Potassium | 369mg | 403mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 1.5mg | 1.2mg |
| Calcium | 19mg | 28mg |
| Iron | 3.33mg | 2.94mg |
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 — 0.3g more than Beans, kidney, red.
For low-carb diets
Choose Lentils with 19.5g carbs per serving.
The best nutrition plan is the one you actually follow. Sunn helps you find quick-cooking protein sources like lentils that fit your schedule so time pressure does not derail your meal plan.
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Take the free quizCommon Questions
Is Lentils or Beans, kidney, red better for weight loss?
For weight loss, Lentils is the better choice. Lentils has 114 calories and 9.02g protein per serving, while Beans, kidney, red has 127 calories and 8.67g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Lentils or Beans, kidney, red?
Lentils has more protein per serving. Lentils provides 9.02g and Beans, kidney, red provides 8.67g of protein.
Can I eat both lentils and beans, kidney, red together?
Yes! Combining lentils and beans, kidney, red gives you 241 calories and 17.689999999999998g protein. This combination can work well as part of a balanced meal.