Lentils vs Tempeh
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Tempeh has more protein than Lentils: 20.3g vs 9g per 100g.
Lentils has fewer calories: 114 vs 192 per 100g (Tempeh).
Quick Verdict
Best for weight loss
Lentils
Best for muscle gain
Tempeh
Best for low-carb
Tempeh
Macro Comparison
Lentils: 100g (100g) | Tempeh: 100g (100g)
114
Lentils
192
Tempeh
9.02g
Lentils
20.3g
Tempeh
19.5g
Lentils
7.64g
Tempeh
0.38g
Lentils
10.8g
Tempeh
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
32%
Lentils
42%
Tempeh
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| Nutrient | Lentils | Tempeh |
|---|---|---|
| Calories | 114 | 192 |
| Protein | 9g | 20.3g |
| Carbs | 19.5g | 7.6g |
| Fat | 0.4g | 10.8g |
| Fiber | 7.9g | — |
| Sugar | 1.8g | — |
| Sodium | 238mg | 9mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.05g | 2.54g |
| Potassium | 369mg | 412mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 1.5mg | 0mg |
| Calcium | 19mg | 111mg |
| Iron | 3.33mg | 2.7mg |
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 Tempeh. Tempeh delivers 20.3g protein per serving — 11.3g more than Lentils.
For low-carb diets
Choose Tempeh with 7.64g carbs per serving.
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Take the free quizCommon Questions
Is Lentils or Tempeh better for weight loss?
For weight loss, Lentils is the better choice. Lentils has 114 calories and 9.02g protein per serving, while Tempeh has 192 calories and 20.3g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Lentils or Tempeh?
Tempeh has more protein per serving. Lentils provides 9.02g and Tempeh provides 20.3g of protein.
Can I eat both lentils and tempeh together?
Yes! Combining lentils and tempeh gives you 306 calories and 29.32g protein. This combination can work well as part of a balanced meal.