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Lentils vs chickpeas

By our estimate, lentils are more filling per calorie than chickpeas: 5 versus 4 out of 5. Lentils provide more protein per calorie: 7.8 g per 100 kcal, versus 5.4 g for chickpeas.

Two legumes for stews.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 172421 and 173757

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Key differences

  • Lentils provide more protein per calorie: 7.8 g per 100 kcal, versus 5.4 g for chickpeas.
  • Lentils have fewer calories: 116 kcal per 100 g, versus 164 for chickpeas, so the same calories come with more grams of food.
  • They have similar fiber: 7.9 g per 100 g for lentils and 7.6 g for chickpeas.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Lentils, cooked; Chickpeas, cooked.
NutrientLentilsserving: 150 g (5.5 oz)Chickpeasserving: 150 g (5.5 oz)Difference
Calories116 kcal per 100 g (3.5 oz)174 kcal per serving164 kcal per 100 g (3.5 oz)246 kcal per serving+48 kcal per 100 g (3.5 oz)+72 kcal per serving
Protein9 g per 100 g (3.5 oz)13.5 g per serving8.9 g per 100 g (3.5 oz)13.3 g per serving−0.2 g per 100 g (3.5 oz)−0.2 g per serving
Carbohydrates20.1 g per 100 g (3.5 oz)30.2 g per serving27.4 g per 100 g (3.5 oz)41.1 g per serving+7.3 g per 100 g (3.5 oz)+11 g per serving
of which sugars1.8 g per 100 g (3.5 oz)2.7 g per serving4.8 g per 100 g (3.5 oz)7.2 g per serving+3 g per 100 g (3.5 oz)+4.5 g per serving
Fiber7.9 g per 100 g (3.5 oz)11.9 g per serving7.6 g per 100 g (3.5 oz)11.4 g per serving−0.3 g per 100 g (3.5 oz)−0.4 g per serving
Fat0.4 g per 100 g (3.5 oz)0.6 g per serving2.6 g per 100 g (3.5 oz)3.9 g per serving+2.2 g per 100 g (3.5 oz)+3.3 g per serving
of which saturated0.1 g per 100 g (3.5 oz)0.1 g per serving0.3 g per 100 g (3.5 oz)0.4 g per serving+0.2 g per 100 g (3.5 oz)+0.3 g per serving
Water69.6 g per 100 g (3.5 oz)104.4 g per serving60.2 g per 100 g (3.5 oz)90.3 g per serving−9.4 g per 100 g (3.5 oz)−14.1 g per serving
Protein per 100 kcal7.8 g5.4 g−2.4 g
Estimated satiety (1 to 5)5 / 54 / 5−1
Holt satiety index (white bread = 100)133not measured—

In bold, the value more favorable to satiety when the gap is clear. Difference: Chickpeas minus Lentils. Source: USDA FDC 172421 and 173757.

Per typical serving

With typical servings, 150 g (5.5 oz) of lentils have about 174 kcal and 13.5 g of protein, and 150 g (5.5 oz) of chickpeas about 246 kcal and 13.3 g.

To get 20 g of protein you would need about 222 g of lentils (257 kcal) or about 226 g of chickpeas (370 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?

By our estimate, lentils are more filling per calorie than chickpeas: 5 versus 4 out of 5.

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

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

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.
  • If you prefer a lighter typical serving: about 174 kcal in 150 g (5.5 oz).

Chickpeas

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

On a GLP-1 medication

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.

Chickpeas. “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

  • Lentils: every nutrient, frequently asked questions, and similar foods.
  • Chickpeas: 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: Lentils, mature seeds, cooked, boiled, without salt (FDC ID 172421).accessed .
  2. 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 .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (FDC ID 173757).accessed .