Peas, split vs Lentils
Side-by-side nutrition comparison per serving. See which fits your goals better.
Split peas and lentils are remarkably similar: 116 vs 114 calories, 8.34g vs 9.02g protein, and nearly identical carbs (20.5g vs 19.5g per 100g cooked). The biggest difference is fiber — split peas nudge ahead with 8.3g vs 7.9g. Both are budget-friendly protein and fiber powerhouses that punch well above their caloric weight.
Pro tip
Lentils cook faster (15-20 min vs 25-30 for split peas) and hold their shape better in salads and grain bowls. Split peas naturally break down into a creamy texture, making them ideal for soups and dals. Nutritionally, you can't go wrong with either.
Quick Verdict
Best for weight loss
Lentils
Best for muscle gain
Lentils
Best for low-carb
Lentils
Macro Comparison
Peas, split: 100g (100g) | Lentils: 100g (100g)
116
Peas, split
114
Lentils
8.34g
Peas, split
9.02g
Lentils
20.5g
Peas, split
19.5g
Lentils
0.39g
Peas, split
0.38g
Lentils
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
29%
Peas, split
32%
Lentils
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| Nutrient | Peas, split | Lentils |
|---|---|---|
| Calories | 116 | 114 |
| Protein | 8.3g | 9g |
| Carbs | 20.5g | 19.5g |
| Fat | 0.4g | 0.4g |
| Fiber | 8.3g | 7.9g |
| Sugar | 2.9g | 1.8g |
| Sodium | 238mg | 238mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.05g | 0.05g |
| Potassium | 362mg | 369mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0.4mg | 1.5mg |
| Calcium | 14mg | 19mg |
| Iron | 1.29mg | 3.33mg |
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 — 0.7g more than Peas, split.
For low-carb diets
Choose Lentils with 19.5g carbs per serving.
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Take the free quizCommon Questions
Is Peas, split or Lentils better for weight loss?
For weight loss, Lentils is the better choice. Peas, split has 116 calories and 8.34g protein per serving, while Lentils has 114 calories and 9.02g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Peas, split or Lentils?
Lentils has more protein per serving. Peas, split provides 8.34g and Lentils provides 9.02g of protein.
Can I eat both peas, split and lentils together?
Yes! Combining peas, split and lentils gives you 230 calories and 17.36g protein. This combination can work well as part of a balanced meal.