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Chickpeas vs Lentils: Calories Compared
Lentils is lower in calories (116 vs 378 per 100g). Chickpeas has 20.5g protein per 100g versus 9g in Lentils.
Per typical serving, Chickpeas provides 454 kcal (based on a 120g portion) versus Lentils at 230 kcal (198g). The average adult needs around 2,000 calories per day, so chickpeas contributes 22.7% and lentils contributes 11.5% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Chickpeas | Lentils |
|---|---|---|
| Calories | 378 kcal | 116 kcal |
| Protein | 20.5g | 9g |
| Carbohydrates | 63g | 20.1g |
| of which Sugars | 10.7g | 1.8g |
| Fat | 6g | 0.4g |
| of which Saturates | 0.6g | 0.1g |
| Fibre | 12.2g | 7.9g |
| Sodium | 24mg | 2mg |
| Potassium | 718mg | 369mg |
| Calcium | 57mg | 19mg |
| Iron | 4.3mg | 3.3mg |
| Vitamin C | 4mg | 1.5mg |
| Vitamin A | 3µg | 0µg |
| Selenium | 0µg | 3µg |
| Riboflavin (B2) | 0.2mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Chickpeas has more (378kcal vs 116kcal per 100g) — a difference of 262kcal. Lentils is the lower-calories option if that is your priority.
- Protein: Chickpeas has more (20.5g vs 9g per 100g) — a difference of 11.5g. Chickpeas is the stronger source of protein here.
- Carbohydrates: Chickpeas has more (63g vs 20.1g per 100g) — a difference of 42.9g.
- Sugars: Chickpeas has more (10.7g vs 1.8g per 100g) — a difference of 8.9g. Lentils is the lower-sugars option if that is your priority.
- Fat: Chickpeas has more (6g vs 0.4g per 100g) — a difference of 5.6g. Lentils is the lower-fat option if that is your priority.
- Saturated fat: Chickpeas has more (0.6g vs 0.1g per 100g) — a difference of 0.5g. Lentils is the lower-saturated fat option if that is your priority.
- Fibre: Chickpeas has more (12.2g vs 7.9g per 100g) — a difference of 4.3g. Chickpeas is the stronger source of fibre here.
- Sodium: Chickpeas has more (24mg vs 2mg per 100g) — a difference of 22mg. Lentils is the lower-sodium option if that is your priority.
- Potassium: Chickpeas has more (718mg vs 369mg per 100g) — a difference of 349mg. Chickpeas is the stronger source of potassium here.
- Calcium: Chickpeas has more (57mg vs 19mg per 100g) — a difference of 38mg. Chickpeas is the stronger source of calcium here.
- Iron: Chickpeas has more (4mg vs 3mg per 100g) — a difference of 1mg. Chickpeas is the stronger source of iron here.
- Vitamin c: Chickpeas has more (4mg vs 2mg per 100g) — a difference of 2mg. Chickpeas is the stronger source of vitamin C here.
- Vitamin a: Chickpeas has more (3µg vs 0µg per 100g) — a difference of 3µg. Chickpeas is the stronger source of vitamin A here.
- Selenium: Lentils has more (3µg vs 0µg per 100g) — a difference of 3µg. Lentils is the stronger source of selenium here.
- Riboflavin (b2): Chickpeas has more (0mg vs 0mg per 100g) — a difference of 0mg. Chickpeas is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Chickpeas | % DV | Lentils | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Lentils is the lower-calorie option at 116 kcal per 100g. If you need more protein, Chickpeas provides more at 20.5g per 100g. For lower carbohydrates, Lentils has fewer carbs at 20.1g per 100g.
Both chickpeas and lentils can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Chickpeas or Lentils?
Chickpeas has 378 calories per 100g while Lentils has 116 calories per 100g. Chickpeas is higher in calories by 262 kcal per 100g.
Which has more protein, Chickpeas or Lentils?
Chickpeas contains 20.5g of protein per 100g. Lentils contains 9g of protein per 100g. Chickpeas has more protein.
Is Chickpeas healthier than Lentils?
Chickpeas has 378 kcal, 20.5g protein, 63g carbs and 6g fat per 100g. Lentils has 116 kcal, 9g protein, 20.1g carbs and 0.4g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Chickpeas or Lentils?
Chickpeas contains 12.2g of fibre per 100g, and Lentils contains 7.9g per 100g. Chickpeas has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Chickpeas vs Lentils?
A typical half a can of chickpeas (120g) is around 454 calories. A typical 1 cup cooked of lentils (198g) is around 230 calories — a difference of 224 kcal per serving in favour of lentils.
Can I substitute Chickpeas for Lentils in recipes?
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).