Lentils vs Black Beans: Calories and Nutrition Compared (2026)

Lentils have 9.0 g of protein, while black beans have 8.9 g. Lentils are lower in calories at 114, compared to 132 in black beans.

Lentils and black beans are both popular legumes, each offering unique nutritional benefits. This comparison highlights their differences in calories, protein, and other key nutrients.

What Is the Difference Between Lentils and Black Beans?

Lentils are small, lens-shaped legumes known for their high protein and fiber content. They are commonly used in soups, salads, and various dishes. Black beans are small, shiny legumes that are rich in protein and fiber. They are often used in Latin American cuisine and can be added to a variety of meals.

Lentils vs Black Beans: Nutrition Side by Side

Below is a side-by-side comparison of lentils and black beans, focusing on their nutritional values.

Nutrient (per 100 g)	Lentils (cooked)	Black beans (cooked)
Calories	114 kcal	132 kcal
Protein	9.0 g	8.9 g
Carbs	19.5 g	23.7 g
Sugar	1.8 g	0.3 g
Fat	0.4 g	0.5 g
Fiber	7.9 g	8.7 g
Sodium	238 mg	237 mg

Which Is Better, Lentils or Black Beans?

For weight loss: Lentils contain 114 calories, which is 18 fewer than the 132 calories found in black beans.

For muscle and protein: Lentils provide 9.0 g of protein, slightly higher than the 8.9 g found in black beans.

For low-carb or low-sugar: Lentils have 19.5 g of carbs and 1.8 g of sugar, while black beans have 23.7 g of carbs and only 0.3 g of sugar.

How to Track Lentils and Black beans Accurately

Portion sizes and macronutrient content can be easily misjudged, affecting dietary choices. 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?

Lentils have 9.0 g of protein, while black beans have 8.9 g.

Which has fewer calories?

Lentils have 114 calories, whereas black beans have 132 calories.

How much fiber do lentils have?

Lentils contain 7.9 g of fiber per 100 g.

How much fiber do black beans have?

Black beans contain 8.7 g of fiber per 100 g.

What is the sugar content in lentils?

Lentils have 1.8 g of sugar per 100 g.

What is the sugar content in black beans?

Black beans have 0.3 g of sugar per 100 g.

Key Takeaways

• Lentils have 114 calories per 100 g.
• Black beans have 132 calories per 100 g.
• Lentils provide 9.0 g of protein.
• Black beans provide 8.9 g of protein.
• Lentils contain 7.9 g of fiber.
• Black beans contain 8.7 g of fiber.