Beans, lentils and soy compared

Lentils, chickpeas, the common beans, split peas, tempeh and tofu, on the same scale.

Short answer

Per 100 calories, Lentils has the most protein (7.9g) and Navy Beans the most fiber (7.5g). Lentils has the fewest calories per 100g (114).

The numbers

Cooked rows, per 100g and per 100 calories. Sorted by protein per 100 calories.
Foodkcal /100gProtein /100gFiber /100gProtein /100 kcalFiber /100 kcal
Lentils1149g7.9g7.9g6.9g
Split Peas1168.3g8.3g7.2g7.2g
Red Kidney Beans1278.7g7.4g6.8g5.8g
Black Beans1328.9g8.7g6.7g6.6g
Pinto Beans1439g9g6.3g6.3g
Navy Beans1408.2g10.5g5.9g7.5g
Chickpeas1648.9g7.6g5.4g4.6g

These rows are listed in a different state (or none), so their per-100g figures are not directly comparable with the cooked rows above. Per 100 calories is the fair comparison. A dash means the USDA row has no figure.

Other state or none stated, per 100g and per 100 calories.
Foodkcal /100gProtein /100gFiber /100gProtein /100 kcalFiber /100 kcal
Tofu14417.3g2.3g12g1.6g
Tempeh19220.3g—10.6g—

Source: USDA FoodData Central rows, as listed on each food's page.

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Every head-to-head

Black Beans

vs Lentilsvs Chickpeasvs Navy Beansvs Pinto Beansvs Red Kidney Beansvs Split Peasvs Tempehvs Tofu

Chickpeas

vs Lentilsvs Black Beansvs Navy Beansvs Pinto Beansvs Red Kidney Beansvs Split Peasvs Tempehvs Tofu

Lentils

vs Chickpeasvs Black Beansvs Navy Beansvs Pinto Beansvs Red Kidney Beansvs Split Peasvs Tempehvs Tofu

Navy Beans

vs Lentilsvs Chickpeasvs Black Beansvs Pinto Beansvs Red Kidney Beansvs Split Peasvs Tempehvs Tofu

Pinto Beans

vs Lentilsvs Chickpeasvs Black Beansvs Navy Beansvs Red Kidney Beansvs Split Peasvs Tempehvs Tofu

Red Kidney Beans

vs Lentilsvs Chickpeasvs Black Beansvs Navy Beansvs Pinto Beansvs Split Peasvs Tempehvs Tofu

Split Peas

vs Lentilsvs Chickpeasvs Black Beansvs Navy Beansvs Pinto Beansvs Red Kidney Beansvs Tempehvs Tofu

Tempeh

vs Lentilsvs Chickpeasvs Black Beansvs Navy Beansvs Pinto Beansvs Red Kidney Beansvs Split Peasvs Tofu

Tofu

vs Lentilsvs Chickpeasvs Black Beansvs Navy Beansvs Pinto Beansvs Red Kidney Beansvs Split Peasvs Tempeh

Common questions

Which has the most protein per 100g: beans, lentils and soy?

Lentils has the most protein per 100g among the 7 cooked foods compared here, at 9g.

Which has the most protein for the calories?

Lentils: 7.9g of protein per 100 calories. Counting per calorie, not per gram, keeps dry and cooked foods comparable.

Which has the fewest calories?

Lentils has the fewest calories per 100g, at 114.

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