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Black beans vs lentils

Black beans and lentils have the same estimated satiety score: 5 out of 5. Lentils provide more protein per calorie: 7.8 g per 100 kcal, versus 6.7 g for black beans.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 173735 and 172421

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Key differences

  • Lentils provide more protein per calorie: 7.8 g per 100 kcal, versus 6.7 g for black beans.
  • Lentils have fewer calories: 116 kcal per 100 g, versus 132 for black beans, so the same calories come with more grams of food.
  • They have similar fiber: 8.7 g per 100 g for black beans and 7.9 g for lentils.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Black beans, cooked; Lentils, cooked.
NutrientBlack beansserving: 150 g (5.5 oz)Lentilsserving: 150 g (5.5 oz)Difference
Calories132 kcal per 100 g (3.5 oz)198 kcal per serving116 kcal per 100 g (3.5 oz)174 kcal per serving−16 kcal per 100 g (3.5 oz)−24 kcal per serving
Protein8.9 g per 100 g (3.5 oz)13.3 g per serving9 g per 100 g (3.5 oz)13.5 g per serving+0.2 g per 100 g (3.5 oz)+0.2 g per serving
Carbohydrates23.7 g per 100 g (3.5 oz)35.6 g per serving20.1 g per 100 g (3.5 oz)30.2 g per serving−3.6 g per 100 g (3.5 oz)−5.4 g per serving
of which sugars0.3 g per 100 g (3.5 oz)0.5 g per serving1.8 g per 100 g (3.5 oz)2.7 g per serving+1.5 g per 100 g (3.5 oz)+2.2 g per serving
Fiber8.7 g per 100 g (3.5 oz)13.1 g per serving7.9 g per 100 g (3.5 oz)11.9 g per serving−0.8 g per 100 g (3.5 oz)−1.2 g per serving
Fat0.5 g per 100 g (3.5 oz)0.8 g per serving0.4 g per 100 g (3.5 oz)0.6 g per serving−0.2 g per 100 g (3.5 oz)−0.2 g per serving
of which saturated0.1 g per 100 g (3.5 oz)0.2 g per serving0.1 g per 100 g (3.5 oz)0.1 g per serving−0.1 g per 100 g (3.5 oz)−0.1 g per serving
Water65.7 g per 100 g (3.5 oz)98.6 g per serving69.6 g per 100 g (3.5 oz)104.4 g per serving+3.9 g per 100 g (3.5 oz)+5.9 g per serving
Protein per 100 kcal6.7 g7.8 g+1.1 g
Estimated satiety (1 to 5)5 / 55 / 50
Holt satiety index (white bread = 100)not measured133—

In bold, the value more favorable to satiety when the gap is clear. Difference: Lentils minus Black beans. Source: USDA FDC 173735 and 172421.

Per typical serving

With typical servings, 150 g (5.5 oz) of black beans have about 198 kcal and 13.3 g of protein, and 150 g (5.5 oz) of lentils about 174 kcal and 13.5 g.

To get 20 g of protein you would need about 226 g of black beans (298 kcal) or about 222 g of lentils (257 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Black beans and lentils have the same estimated satiety score: 5 out of 5.

Only lentils were measured in people, in the Holt satiety index (1995): 133 versus 100 for white bread.

  • Black beans: Low energy density; moderate protein per calorie; a lot of fiber per calorie.
  • Lentils: Low energy density; moderate protein per calorie; a lot of fiber per calorie.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Black beans

On the numbers they do not stand out from lentils in protein, calories, or fiber, so taste, price, or habit can decide.

Lentils

  • If you want more protein per calorie: 7.8 g per 100 kcal.
  • If you want to eat more grams for the same calories: 116 kcal per 100 g.

On a GLP-1 medication

Black beans. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable.

Lentils. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Black beans: every nutrient, frequently asked questions, and similar foods.
  • Lentils: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Beans, black, mature seeds, cooked, boiled, without salt (FDC ID 173735).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Lentils, mature seeds, cooked, boiled, without salt (FDC ID 172421).accessed .
  3. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .