Lentils vs Chickpeas
Straight answer: the protein lines are nearly identical — 9g per 100g for lentils, 9g for chickpeas — so the choice is decided by the numbers around them. Lentils run leaner: 116 kcal per 100g against chickpeas' 164, which makes their protein-per-calorie edge real (7.8g vs 5.5g per 100 kcal). Chickpeas answer with a denser, firmer cup that carries more energy into the same spoon: one cooked cup (164g) delivers 269 kcal against the lentil cup's (198g) 229.7. Both are fiber machines — 15.6g and 12.5g per cup respectively. The verdicts below place each on its plate.
The numbers: Lentils (Cooked) vs Chickpeas (Cooked)
| Per 100g | Lentils (Cooked) | Chickpeas (Cooked) |
|---|---|---|
| Calories | 116 kcal | 164 kcal |
| Protein | 9g | 9g |
| Carbs | 20g | 27g |
| Fat | 0.4g | 2.6g |
| Fiber | 7.9g | 7.6g |
| Sugar | 1.8g | 4.8g |
| Protein per 100 kcal | 7.8g | 5.5g |
Source: the Alkemos food database — the same rows each food’s page shows (per-100g values; serving values derive from each food’s default serving).
What a real serving looks like
Typical serving: 1 cup cooked (198g)
229.7 kcal · 17.8g protein · 39.6g carbs · 0.8g fat
Which one, for which goal
For a leaner plate
Lentils: 116 kcal per 100g against chickpeas' 164, with the same 9g of protein — which is why the protein-per-100-kcal column reads 7.8g vs 5.5g. Add 15.6g of fiber per cup and you have the soup base that fills a plate without creeping the day's total.
For gaining and hearty dishes
Chickpeas: the firmer cup carries 269 kcal into 14.8g of protein and holds its shape through salads and stews — a dense, satisfying base that a surplus and a family table both appreciate. Their 2.6g of fat per 100g (against lentils' 0.4g) is part of that richness.
The protein honesty
Both are supporting acts, not the headline: 17.8g and 14.8g per cup is real protein, but a single 150g chicken-breast serving carries 46.5g. Anchor the meal around a primary protein and let the legume carry the fiber-and-slow-carbs side — or plan noticeably bigger portions on fully plant-based days.
Common questions
Which has more protein — lentils or chickpeas?
Per 100g they are the same food on that line: 9g each. Per real serving the lentil cup (bigger at 198g) delivers 17.8g against the chickpea cup's 14.8g. Per 100 kcal lentils lead clearly: 7.8g vs 5.5g. Pick your denominator before you pick your winner.
Which is better for a diet?
Lentils win the arithmetic (229.7 vs 269 kcal per cup), but chickpeas still fit: their cup is 12.5g of fiber and slow carbohydrates, not a cheat food. The classic mistake is neither legume — it is the oil poured over them, which both soak up like sponges.
Can I rely on legumes alone for protein?
Only with planning: a cup of lentils is 17.8g, and an active adult's daily target takes several cups or stacked sources (tofu, dairy, eggs). Legumes anchor the fiber and slow-carb side of the plate; a primary protein usually tops it — the two jobs are different jobs.
Turn these numbers into a plan: the Macro Calculator splits your daily budget into grams — free, no account needed.