Lentils vs Chickpeas: Nutrition, Calories & Best Choice
A cooked, per-100-gram and per-cup comparison of protein, fiber, carbs, and micronutrients, plus which pulse fits your goals.
Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Oct 13, 2026
Quick answer
No. They are two different species of pulse, though both belong to the legume family. Nutritionally they are very similar, but lentils cook in 15 to 20 minutes without soaking, while chickpeas need an overnight soak and 90 to 120 minutes of simmering, or a can. Lentils also soften into soups, while chickpeas stay firm.
A cooked, per-100-gram and per-cup comparison of protein, fiber, carbs, and micronutrients, plus which pulse fits your goals.
Key takeaways
- Cooked lentils and chickpeas are nutritional near-twins, both high in protein and fiber.
- Lentils deliver fewer calories per cup: about 230 versus about 269 for chickpeas.
- Chickpeas lead on magnesium, manganese, zinc, and choline; lentils lead on iron and folate.
- Both are low glycemic index, roughly 28 to 32, so portion size still matters.
- Swap them 1 to 1 in soups and salads, but not in hummus or falafel.
The Evidence: Lentils vs Chickpeas, Side by Side
Research-backedTwo Different Legumes, Same Family
Lentils (Lens culinaris) and chickpeas (Cicer arietinum, also called garbanzo beans) are both pulses, the dried seed portion of a legume plant. They are different species, which is why they cook at different speeds and hold their shape differently. Nutritionally, they sit in almost the same neighborhood.
Both are cholesterol-free, low in saturated fat, and unusually generous in plant protein and fiber for the calories they carry. Neither is a grain, and both belong to the Fabaceae family alongside soy, peanuts, and other beans, though each remains a distinct species with its own cooking behavior. In the kitchen the two swap cleanly in soups and salads, but not in hummus or falafel, where chickpea texture does the work.
All values below are for cooked, boiled pulses without added salt, taken from USDA FoodData Central records for each food. Portions are shown in grams and in US household units.
Side-by-Side Nutrition, Cooked
Victura's comparison panel for this topic is a guide-level record without per-food figures, so the numbers here come directly from USDA FoodData Central entries for each cooked pulse.
| Nutrient (per 100 g / about 3.5 oz) | Lentils, cooked | Chickpeas, cooked |
|---|---|---|
| Calories | 116 kcal | 164 kcal |
| Protein | 9.0 g | 8.9 g |
| Total fat | 0.4 g | 2.6 g |
| Carbohydrates | 20.1 g | 27.4 g |
| Fiber | 7.9 g | 7.6 g |
| Net carbs (carbs minus fiber) | about 12.2 g | about 19.8 g |
| Folate | 181 mcg DFE | 172 mcg DFE |
| Iron | 3.3 mg | 2.9 mg |
| Potassium | 369 mg | 291 mg |
| Magnesium | 36 mg | 48 mg |
| Zinc | 1.3 mg | 1.5 mg |
| Manganese | 0.49 mg | 1.03 mg |
| Thiamin (B1) | 0.17 mg | 0.12 mg |
| Vitamin B6 | 0.18 mg | 0.14 mg |
| Choline | 33 mg | 70 mg |
| Glycemic index (published range) | about 32, low | about 28, low |
| Glycemic load per 100 g | about 4 | about 5 to 6 |
Cup for cup the picture shifts, because the two pulses weigh differently. One cup of cooked lentils (198 g, about 7 oz) provides roughly 230 calories, 18 g protein, and 15.6 g fiber. One cup of cooked chickpeas (164 g, about 5.8 oz) provides roughly 269 calories, 14.5 g protein, and 12.5 g fiber.
Calories, Protein, and Fiber: Where They Split
- Calories: chickpeas run about 40% higher per 100 g, driven mostly by starch and fat.
- Protein: effectively a tie at about 9 g per 100 g, though lentils pull ahead per cup because a cup of lentils weighs more.
- Fat: lentils are nearly fat-free at 0.4 g, while chickpeas carry 2.6 g, mostly unsaturated oleic and linoleic acid.
- Fiber: nearly identical at 7.6 to 7.9 g, with both supplying soluble and insoluble types.
- Net carbs: chickpeas add roughly 7.6 g more digestible carbohydrate per 100 g, which matters on low-carb or keto-style patterns.
Protein quality is similar in both. Each is low in methionine and rich in lysine, so pairing them with grains such as rice, oats, or whole wheat fills in the missing amino acid.
Vitamins, Minerals, and Blood Sugar
The micronutrient profiles diverge more than the macros. Lentils lead on folate (181 versus 172 mcg DFE), iron (3.3 versus 2.9 mg), potassium (369 versus 291 mg), and thiamin. Chickpeas lead on magnesium (48 versus 36 mg), manganese (1.03 versus 0.49 mg), zinc, copper, and choline (70 versus 33 mg), and they also supply small amounts of vitamin E and vitamin K.
The iron in both is non-heme, which the body absorbs less efficiently than the iron in meat. Adding a vitamin C source such as tomatoes, bell peppers, or lemon to the same meal improves absorption.
Glycemic index is low for both, with published values clustering near 28 for chickpeas and 32 for lentils. Those figures shift with variety, canning, and cooking time, so treat them as ranges rather than fixed properties. Glycemic load per 100 g also stays low, around 4 for lentils and 5 to 6 for chickpeas, because fiber slows the release of glucose.
Bottom line: Lentils and chickpeas are close enough to swap in most meals, but lentils give you fewer calories, more iron, and more folate per 100 g, while chickpeas give you more magnesium, zinc, and choline, plus a texture that survives salads and roasting.
How to Choose Between Them
| If you want | Better pick |
|---|---|
| Fewer calories and carbs per cup | Lentils |
| A creamy base that thickens soups | Red lentils |
| A firm bite for salads, roasting, or snacking | Chickpeas |
| More magnesium, manganese, zinc, and choline | Chickpeas |
| More iron, folate, and potassium | Lentils |
| A low glycemic index | Both, roughly tied |
For meal planning math, the fiber calculator and protein calculator in the Victura app can translate these per-100-g figures into your own daily targets.
In the Kitchen: What Victura Members Actually Do
Community insightHow Members Use Them
Anonymized Victura meal logs show the two pulses split by season and dish. Lentils cluster in soups, dal, and stews during colder months, while chickpeas show up in cold salads, curries, hummus, and roasted snacks year round.
The most common substitution members report is 1 cup cooked lentils for 1 cup cooked chickpeas by volume. Expect roughly 40 fewer calories and a softer texture from the lentil version, and plan on using a little less liquid when lentils replace chickpeas in a slow-cooked dish.
The swap that fails most often is hummus. Blended lentils turn creamy but taste earthier and thinner, so most members keep chickpeas for dips and use lentils for sauces.
Substitution Cheat Sheet
- Soups and stews: swap 1 to 1 by volume, and add chickpeas in the final 10 minutes so they stay firm.
- Cold salads: chickpeas hold up best, while green or brown lentils work if they are not overcooked.
- Pasta sauce and dips: red lentils melt into a thick base, while chickpeas need blending.
- Patties and baking: chickpea flour binds well, while lentil flour is denser and needs extra liquid.
- Meal prep: cooked lentils keep about 4 days refrigerated, chickpeas about 4 to 5 days.
Cooking and Digestion Notes
Dry lentils cook in 15 to 20 minutes with no soaking. Dry chickpeas need an overnight soak plus 90 to 120 minutes of simmering, or a can, which is ready in minutes.
If sodium is a concern, rinse canned chickpeas in a colander. Members report that rinsing reduces both the salty taste and the sodium listed on the label.
Both pulses contain fermentable carbohydrates that can cause gas. Canned and rinsed chickpeas and smaller portions (about 1/2 cup, or 100 g) are usually tolerated better, and most members adjust within two to three weeks of regular intake. Talk with a clinician if digestive symptoms persist.
References
- USDA FoodData Central: Lentils, mature seeds, cooked, boiled, without salt (FDC 172421)(usda)
- USDA FoodData Central: Chickpeas (garbanzo beans), mature seeds, cooked, boiled, without salt (FDC 173757)(usda)
- World Health Organization: Healthy diet fact sheet(who)
- NIH Office of Dietary Supplements: Iron fact sheet for health professionals(nih_ods)
- University of Sydney glycemic index research database(scientific)
- Harvard T.H. Chan School of Public Health: Legumes and pulses(harvard)
- Cleveland Clinic: Health library on legumes and digestion(cleveland_clinic)
- Victura anonymized meal logs(victura)
Frequently asked questions
People also ask
Are lentils and chickpeas the same thing?
No. They are two different species of pulse, though both belong to the legume family. Nutritionally they are very similar, but lentils cook in 15 to 20 minutes without soaking, while chickpeas need an overnight soak and 90 to 120 minutes of simmering, or a can. Lentils also soften into soups, while chickpeas stay firm.
Which is healthier, lentils or chickpeas?
Neither wins outright, because their strengths differ. Lentils provide fewer calories and more iron, folate, and potassium per 100 g. Chickpeas provide more magnesium, manganese, zinc, and choline. Both are low glycemic index, high in fiber, and free of cholesterol, so the better choice is the one that fits your goal and your recipe.
Does chickpea have more protein than lentils?
No, they are essentially tied. Cooked lentils supply about 9.0 g of protein per 100 g, and cooked chickpeas about 8.9 g. Per cup, lentils edge ahead at roughly 18 g versus 14.5 g, simply because a cup of cooked lentils weighs more, about 198 g versus 164 g for chickpeas.
Can I substitute lentils for chickpeas?
Yes, in soups, stews, curries, and cold salads, at about 1 to 1 by volume. Expect slightly fewer calories and a softer texture from lentils. The swap does not work in hummus or falafel, where chickpea firmness and flavor matter. Lentils also cook faster, so add them later or shorten the simmer.
Which has more carbs, lentils or chickpeas?
Chickpeas. Cooked chickpeas have about 27.4 g of carbohydrate per 100 g versus about 20.1 g for lentils, and about 19.8 g of net carbs versus 12.2 g. Fiber is similar in both, near 7.6 to 7.9 g per 100 g, so lentils remain the lower-carb option overall.
Are lentils or chickpeas better for weight loss?
Both can help, because their protein and fiber support fullness on relatively few calories. Lentils have the slight edge: about 230 calories per cooked cup versus about 269 for chickpeas, plus a little more fiber. Portion size and what you pair them with usually matter more than which pulse you pick.
What is the glycemic index of lentils vs chickpeas?
Both are low on the glycemic index, with published values near 28 for chickpeas and 32 for lentils. Glycemic load per 100 g is also low, around 4 for lentils and 5 to 6 for chickpeas. Values vary by variety, canning, and cooking time, so treat them as ranges rather than fixed numbers.
Which is easier to digest, lentils or chickpeas?
Lentils, especially red lentils, are generally easier for most people. Both contain fermentable carbohydrates that can cause gas. Canned and well-rinsed chickpeas and smaller portions, about 1/2 cup or 100 g, are usually better tolerated. Introduce either pulse gradually across two to three weeks.
How many calories are in a lentils vs chickpeas per 100 g?
Cooked lentils provide about 116 calories per 100 g, while cooked chickpeas provide about 164 calories per 100 g, roughly 40% more. Per cooked cup the gap narrows in relative terms but stays real: about 230 calories for lentils (198 g) versus about 269 for chickpeas (164 g), according to USDA FoodData Central.
Are lentils or chickpeas higher in fiber?
They are nearly identical. Cooked lentils supply about 7.9 g of fiber per 100 g and cooked chickpeas about 7.6 g. Per cup, lentils edge ahead at roughly 15.6 g versus 12.5 g for chickpeas, mainly because a cup of cooked lentils weighs more.
Which is better for blood sugar, lentils or chickpeas?
Both are low glycemic index, with published values near 28 for chickpeas and 32 for lentils, and low glycemic load per 100 g (about 4 for lentils, 5 to 6 for chickpeas). Values shift with variety, canning, and cooking time, so treat them as ranges and keep portions in mind.
How we review this guide
- Written by
- Victura Nutrition Team
- Reviewed by
- Victura Editorial Review
- Reference sources
- 10
- Last updated
- Oct 13, 2026
Ready to track your meals with AI?
Victura scans your plate, logs macros automatically, and coaches you toward your goals — halal, keto, diabetic-friendly, and more.