Chickpeas vs Lentils: Calories and Nutrition Compared (2026)
Chickpeas and lentils are both nutritious legumes with distinct profiles.
Chickpeas have 8.9 g of protein and 164 calories, while lentils have 9.0 g of protein and 114 calories. Lentils are higher in protein and lower in calories.
Chickpeas and lentils are popular legumes known for their health benefits. This comparison highlights their nutritional differences per 100 g serving.
What Is the Difference Between Chickpeas and Lentils?
Chickpeas, also known as garbanzo beans, are a type of legume that is high in protein and fiber. They are commonly used in various dishes, including hummus and salads. Lentils are small, lens-shaped legumes that are rich in protein and fiber. They are often used in soups, stews, and salads.
Chickpeas vs Lentils: Nutrition Side by Side
Below is a side-by-side comparison of chickpeas and lentils, showcasing their nutritional content.
| Nutrient (per 100 g) | Chickpeas (cooked) | Lentils (cooked) |
|---|---|---|
| Calories | 164 kcal | 114 kcal |
| Protein | 8.9 g | 9.0 g |
| Carbs | 27.4 g | 19.5 g |
| Sugar | 4.8 g | 1.8 g |
| Fat | 2.6 g | 0.4 g |
| Fiber | 7.6 g | 7.9 g |
| Sodium | 7 mg | 238 mg |
Which Is Better, Chickpeas or Lentils?
For weight loss: Chickpeas contain 164 calories per 100 g, while lentils have only 114 calories. Lentils are the better choice for weight loss.
For muscle and protein: Chickpeas provide 8.9 g of protein per 100 g, while lentils offer slightly more at 9.0 g. Lentils are higher in protein.
For low-carb or low-sugar: Chickpeas contain 27.4 g of carbs and 4.8 g of sugar, whereas lentils have 19.5 g of carbs and only 1.8 g of sugar. Lentils are lower in both carbs and sugar.
How to Track Chickpeas and Lentils Accurately
It's easy to misjudge portion sizes and macros when preparing legumes, affecting overall nutritional intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
How We Compiled These Numbers
The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein, chickpeas or lentils?
Lentils have 9.0 g of protein per 100 g, while chickpeas have 8.9 g. Therefore, lentils have more protein.
Which has fewer calories, chickpeas or lentils?
Lentils have 114 calories per 100 g, while chickpeas have 164 calories. Lentils have fewer calories.
What is the fiber content in chickpeas?
Chickpeas contain 7.6 g of fiber per 100 g.
What is the sugar content in lentils?
Lentils have 1.8 g of sugar per 100 g.
How much fat is in chickpeas?
Chickpeas contain 2.6 g of fat per 100 g.
What is the sodium content in lentils?
Lentils have 238 mg of sodium per 100 g.
Key Takeaways
- Chickpeas: 164 calories, 8.9 g protein, 27.4 g carbs, 4.8 g sugar, 2.6 g fat, 7.6 g fiber, 7 mg sodium.
- Lentils: 114 calories, 9.0 g protein, 19.5 g carbs, 1.8 g sugar, 0.4 g fat, 7.9 g fiber, 238 mg sodium.
- Lentils are lower in calories than chickpeas.
- Lentils have more protein than chickpeas.
- Chickpeas have higher carbohydrate content than lentils.
- Lentils are lower in sugar than chickpeas.
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