Lentils vs Quinoa
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quinoa gets marketed as a 'complete protein' superfood, and while that's technically true — it contains all nine essential amino acids — the actual protein content is underwhelming at 4.4g per 100g cooked. Compare that to lentils at 9.02g protein per 100g cooked, and the so-called superfood starts looking like a lot of hype. Lentils deliver more than double the protein for roughly the same calories (114 vs 120). They also crush quinoa on fiber: 7.9g versus 2.8g.
Where quinoa earns its spot is versatility and texture. It works as a breakfast porridge, a salad base, a side dish, or a substitute in any recipe calling for rice. Lentils are more limited — they're fantastic in soups, curries, and dal, but you can't really eat them cold in a grain bowl the way you can with quinoa. For pure nutritional bang-per-calorie, lentils are the clear winner and one of the most cost-effective protein sources available. Quinoa is the lifestyle pick for people who want variety and are willing to get their protein elsewhere.
Pro tip
Red lentils cook in 15 minutes without soaking and break down into a creamy texture — perfect for soups and Indian dal. Green and brown lentils hold their shape better for salads. For quinoa, always rinse before cooking to remove the bitter saponin coating, and use a 1:1.5 ratio of quinoa to water for fluffy results.
Quick Verdict
Best for weight loss
Lentils
Best for muscle gain
Lentils
Best for low-carb
Lentils
Macro Comparison
Lentils: 100g (100g) | Quinoa: 100g (100g)
114
Lentils
120
Quinoa
9.02g
Lentils
4.4g
Quinoa
19.5g
Lentils
21.3g
Quinoa
0.38g
Lentils
1.92g
Quinoa
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
32%
Lentils
15%
Quinoa
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| Nutrient | Lentils | Quinoa |
|---|---|---|
| Calories | 114 | 120 |
| Protein | 9g | 4.4g |
| Carbs | 19.5g | 21.3g |
| Fat | 0.4g | 1.9g |
| Fiber | 7.9g | 2.8g |
| Sugar | 1.8g | 0.87g |
| Sodium | 238mg | 7mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.05g | 0.23g |
| Potassium | 369mg | 172mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 1.5mg | 0mg |
| Calcium | 19mg | 17mg |
| Iron | 3.33mg | 1.49mg |
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 — 4.6g more than Quinoa.
For low-carb diets
Choose Lentils with 19.5g carbs per serving.
Getting enough protein on a plant-based or plant-forward diet requires paying attention to which foods actually deliver. Sunn tracks your protein across every meal so you can see whether your lentil soup or quinoa bowl is actually hitting the numbers you need for muscle maintenance and recovery.
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Take the free quizCommon Questions
Is Lentils or Quinoa better for weight loss?
For weight loss, Lentils is the better choice. Lentils has 114 calories and 9.02g protein per serving, while Quinoa has 120 calories and 4.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Lentils or Quinoa?
Lentils has more protein per serving. Lentils provides 9.02g and Quinoa provides 4.4g of protein.
Can I eat both lentils and quinoa together?
Yes! Combining lentils and quinoa gives you 234 calories and 13.42g protein. This combination can work well as part of a balanced meal.