Red Lentils vs Chickpeas
Per 100 g, red lentils gives 9 g protein for 116 calories, while chickpeas gives 8.9 g for 164. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Red Lentils | Chickpeas |
|---|---|---|
| Protein | 9 g | 8.9 g |
| Calories | 116 | 164 |
| Carbs | 20 g | 27 g |
| Fats | 0.4 g | 2.6 g |
| Protein density | 31% | 22% |
Which should you pick?
- Cutting or high-protein dieting: Red Lentils — more protein per calorie.
- Bulking or hard training days: Chickpeas packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Red Lentils at 20 g per 100 g.
- Lowest fat: Red Lentils at 0.4 g per 100 g.
Frequently asked questions
- Which has more protein, red lentils or chickpeas?
- Red Lentils has more protein — 9 g per 100 g versus 8.9 g.
- Which is lower in calories?
- Red Lentils is lighter at 116 kcal per 100 g, compared with 164 kcal.
- Which is better for cutting?
- Red Lentils — about 31% of its calories come from protein, versus 22% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap red lentils for chickpeas in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.