Chickpeas vs lentils: which is healthier?
Lentils are more nutrient-dense, scoring 71/100 against 56/100 for chickpeas. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Chickpeas
164 kcal per 100 g. 1 cup cooked: 164 g
Lentils
116 kcal per 100 g. 1 cup cooked: 198 g
Higher scoreWhich to pick for your goal
- Fewer caloriesLentils164 vs 116 kcal per 100 g
- More proteinAbout even8.9 vs 9 g per 100 g
- More fiberAbout even7.6 vs 7.9 g per 100 g
- Less sugarLentils4.8 vs 1.8 g per 100 g
- More potassiumLentils291 vs 369 mg per 100 g
- Less saturated fatAbout even0.3 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Chickpeas, 100 g | Lentils, 100 g | Chickpeas, 164 g | Lentils, 198 g |
|---|---|---|---|---|
| Calories | 164 kcal | 116 kcal | 269 kcal | 230 kcal |
| Protein | 8.9 g | 9 g | 15 g | 18 g |
| Carbohydrates | 27 g | 20 g | 45 g | 40 g |
| Sugars | 4.8 g | 1.8 g | 7.9 g | 3.6 g |
| Fiber | 7.6 g | 7.9 g | 12 g | 16 g |
| Fat | 2.6 g | 0.4 g | 4.2 g | 0.8 g |
| Saturated fat | 0.3 g | <0.1 g | 0.4 g | 0.1 g |
| Vitamin C | 1.3 mg | 1.5 mg | 2.1 mg | 3 mg |
| Vitamin A | 1 µg | 0 µg | 1.6 µg | 0 µg |
| Potassium | 291 mg | 369 mg | 477 mg | 731 mg |
| Iron | 2.9 mg | 3.3 mg | 4.7 mg | 6.6 mg |
| Calcium | 49 mg | 19 mg | 80 mg | 38 mg |
| Magnesium | 48 mg | 36 mg | 79 mg | 71 mg |
| Sodium | 7 mg | 2 mg | 11 mg | 4 mg |
Last updated . Scores use the HowHealthyIs Score method.