Lentils vs Chickpeas: Calories, Protein and Which to Choose
A side-by-side comparison of Lentils and Chickpeas per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Both have practically the same protein per 100 g.
- Lentils has 48 fewer kcal per 100 g (29% less).
- For protein per calorie, Lentils wins: 7.8 g of protein per 100 kcal versus 5.4 g.
- For weight loss, Lentils gives you more food for fewer calories.
- For muscle or weight gain, Chickpeas helps you hit calories with smaller portions.
Swap equivalents
- 100 g of Lentils has the same calories as 70 g of Chickpeas.
- For the protein in 100 g of Lentils, you need 100 g of Chickpeas.
Frequently asked questions
Which is better: Lentils or Chickpeas?
It depends on your goal. Per 100 g, Lentils has 116 kcal and 9 g of protein; Chickpeas has 164 kcal and 8.9 g. Both have practically the same protein per 100 g. Lentils has 48 fewer kcal per 100 g (29% less). Both fit a balanced diet — the daily total is what matters.
Can I swap Lentils for Chickpeas?
Yes. To keep calories the same, swap 100 g of Lentils for about 70 g of Chickpeas. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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