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Lentils vs Brown Rice: Calories Compared
Lentils is lower in calories (116 vs 123 per 100g). Lentils has 9g protein per 100g versus 2.7g in Brown Rice.
Per typical serving, Lentils provides 230 kcal (based on a 198g portion) versus Brown Rice at 248 kcal (202g). The average adult needs around 2,000 calories per day, so lentils contributes 11.5% and brown rice contributes 12.4% 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 | Lentils | Brown Rice |
|---|---|---|
| Calories | 116 kcal | 123 kcal |
| Protein | 9g | 2.7g |
| Carbohydrates | 20.1g | 25.6g |
| of which Sugars | 1.8g | 0.2g |
| Fat | 0.4g | 1g |
| of which Saturates | 0.1g | 0.3g |
| Fibre | 7.9g | 1.6g |
| Sodium | 2mg | 4mg |
| Potassium | 369mg | 86mg |
| Calcium | 19mg | 3mg |
| Iron | 3.3mg | 0.6mg |
| Vitamin C | 1.5mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 3µg | 6µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Brown Rice has more (123kcal vs 116kcal per 100g) — a difference of 7kcal. Lentils is the lower-calories option if that is your priority.
- Protein: Lentils has more (9g vs 2.7g per 100g) — a difference of 6.3g. Lentils is the stronger source of protein here.
- Carbohydrates: Brown Rice has more (25.6g vs 20.1g per 100g) — a difference of 5.5g.
- Sugars: Lentils has more (1.8g vs 0.2g per 100g) — a difference of 1.6g. Brown Rice is the lower-sugars option if that is your priority.
- Fat: Brown Rice has more (1g vs 0.4g per 100g) — a difference of 0.6g. Lentils is the lower-fat option if that is your priority.
- Saturated fat: Brown Rice has more (0.3g vs 0.1g per 100g) — a difference of 0.2g. Lentils is the lower-saturated fat option if that is your priority.
- Fibre: Lentils has more (7.9g vs 1.6g per 100g) — a difference of 6.3g. Lentils is the stronger source of fibre here.
- Sodium: Brown Rice has more (4mg vs 2mg per 100g) — a difference of 2mg. Lentils is the lower-sodium option if that is your priority.
- Potassium: Lentils has more (369mg vs 86mg per 100g) — a difference of 283mg. Lentils is the stronger source of potassium here.
- Calcium: Lentils has more (19mg vs 3mg per 100g) — a difference of 16mg. Lentils is the stronger source of calcium here.
- Iron: Lentils has more (3mg vs 1mg per 100g) — a difference of 3mg. Lentils is the stronger source of iron here.
- Vitamin c: Lentils has more (2mg vs 0mg per 100g) — a difference of 2mg. Lentils is the stronger source of vitamin C here.
- Vitamin a: both foods contain the same amount (0µg per 100g).
- Selenium: Brown Rice has more (6µg vs 3µg per 100g) — a difference of 3µg. Brown Rice is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
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 | Lentils | % DV | Brown Rice | % 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.
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, Lentils provides more at 9g per 100g. For lower carbohydrates, Lentils has fewer carbs at 20.1g per 100g.
Both lentils and brown rice 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, Lentils or Brown Rice?
Lentils has 116 calories per 100g while Brown Rice has 123 calories per 100g. Brown Rice is higher in calories by 7 kcal per 100g.
Which has more protein, Lentils or Brown Rice?
Lentils contains 9g of protein per 100g. Brown Rice contains 2.7g of protein per 100g. Lentils has more protein.
Is Lentils healthier than Brown Rice?
Lentils has 116 kcal, 9g protein, 20.1g carbs and 0.4g fat per 100g. Brown Rice has 123 kcal, 2.7g protein, 25.6g carbs and 1g 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, Lentils or Brown Rice?
Lentils contains 7.9g of fibre per 100g, and Brown Rice contains 1.6g per 100g. Lentils has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Lentils vs Brown Rice?
A typical 1 cup cooked of lentils (198g) is around 230 calories. A typical 1 cup cooked of brown rice (202g) is around 248 calories — a difference of 18 kcal per serving in favour of lentils.
Can I substitute Lentils for Brown Rice in recipes?
Lentils and Brown Rice come from different food categories, so a direct swap will usually change both the flavour and texture of a recipe — treat this as a nutritional comparison rather than a like-for-like culinary substitute.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).