Chickpeas vs Lentils
Chickpeas and lentils are two of the best plant-based sources of protein and fibre, and staples of high-fibre, gut-friendly eating. Both are filling, affordable and versatile, but they differ slightly in calories, texture and how you use them. Here is how they compare.
Nutrition per 100 g. Highlighted cell is the higher (or, for calories, sugar and fat, the lower) of the two.
| Per 100 g | Chickpeas | Lentils |
|---|---|---|
| Calories | 164 kcal | 116 kcal |
| Protein | 9 g | 9 g |
| Carbs | 27 g | 20 g |
| Fat | 2.6 g | 0.4 g |
| Fiber | 8 g | 8 g |
| Sugar | 4.8 g | 1.8 g |
| Omega-3 | 0.1 g | 0.11 g |
| Iron | 2.9 mg | 3.3 mg |
| Calcium | 49 mg | 19 mg |
| Potassium | 291 mg | 369 mg |
| Magnesium | 48 mg | 36 mg |
| Vitamin C | 1.3 mg | 1.5 mg |
| Zinc | 1.5 mg | 1.3 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
The verdict
Both are superb high-fibre, high-protein legumes with about 8 to 9 g of each per 100 g cooked. Lentils are lower in calories and cook faster without soaking, making them great for quick meals and weight loss. Chickpeas are slightly higher in calories but bring a firmer texture that works well in salads, roasting and hummus. For fibre and plant protein, you cannot go wrong with either, so use both across the week.
Choose chickpeas for a firmer texture in salads, roasting and hummus, and a satisfying bite.
Choose lentils for fewer calories, faster cooking with no soaking, and easy everyday meals.
Frequently asked questions
Frequently asked questions
Are chickpeas or lentils healthier?
Both are among the healthiest plant foods you can eat, rich in fibre, plant protein, iron and other nutrients. They are very similar, with lentils slightly lower in calories and chickpeas offering a firmer texture. Eating both gives you variety, which is ideal for gut health.
Which has more protein and fibre?
They are very close: both provide around 8 to 9 g of protein and about 8 g of fibre per 100 g cooked. This makes either one an excellent choice for fibermaxxing and plant-based protein.
Which is better for weight loss?
Both are excellent for weight loss thanks to their high fibre and protein, which keep you full. Lentils are slightly lower in calories, but the difference is small. Their fibre and protein content matters more than the modest calorie gap.
Do I need to soak chickpeas and lentils?
Dried chickpeas usually need soaking before cooking, while most lentils do not, which makes lentils quicker for weeknight meals. Canned chickpeas skip the soaking entirely and are ready to use, a convenient option for either legume.
Nutrition values are per 100 g from typical USDA data and vary with variety, cut and preparation. This is general information, not dietary advice.
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