Food comparison · USDA values
Chickpeas vs Lentils: Calories & Nutrition Compared
Quick answer
Per 100 g, Lentils has fewer calories than Chickpeas (116 vs 164 kcal); protein is about the same (8.9 vs 9 g).
Side by side per 100 g
Equal weights, so the columns compare the foods themselves. The last column shows which food has more, and stays at "About the same" when the gap is too small to matter.
| Per 100 g | Chickpeas | Lentils | Difference |
|---|---|---|---|
| Calories | 164 kcal | 116 kcal | Chickpeas +48 kcal |
| Protein per 100 kcal | 5.4 g | 7.8 g | Lentils +2.4 g |
| Protein | 8.9 g | 9 g | About the same |
| Carbs | 27.4 g | 20.1 g | Chickpeas +7.3 g |
| Fat | 2.6 g | 0.4 g | Chickpeas +2.2 g |
| Fiber | 7.6 g | 7.9 g | About the same |
| Sugars | 4.8 g | 1.8 g | Chickpeas +3 g |
| Sodium | 7 mg | 2 mg | Both low in sodium |
- Protein 21% · 8.9 g
- Carbs 65% · 27.4 g
- Fat 14% · 2.6 g
- Protein 30% · 9 g
- Carbs 67% · 20.1 g
- Fat 3% · 0.4 g
Per portion
One USDA household portion of each food. The portions weigh different amounts, so this is the comparison for what ends up on the plate.
| Food | Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Chickpeas | 1 cup | 164 g | 269 kcal | 14.5 g | 45 g | 4.2 g |
| Lentils | 1 cup | 198 g | 230 kcal | 17.9 g | 39.9 g | 0.8 g |
The difference, worked out
- Chickpeas has more calories per 100 g than Lentils: 164 vs 116 kcal, a difference of 48 kcal.
- Chickpeas and Lentils have about the same protein per 100 g: 8.9 vs 9 g.
- Chickpeas has more carbs per 100 g than Lentils: 27.4 vs 20.1 g, a difference of 7.3 g.
- Chickpeas has more fat per 100 g than Lentils: 2.6 vs 0.4 g, a difference of 2.2 g.
- Chickpeas and Lentils have about the same fiber per 100 g: 7.6 vs 7.9 g.
- Lentils gives more protein for the same calories: 7.8 vs 5.4 g per 100 kcal, a difference of 2.4 g.
- Chickpeas has more calories per portion than Lentils: 269 vs 230 kcal, a difference of 39 kcal (the two portions weigh different amounts).
- Lentils has more protein per portion than Chickpeas: 17.9 vs 14.5 g, a difference of 3.4 g (the two portions weigh different amounts).
Every figure is computed from the two foods' USDA values, rounded as printed above. A difference is stated only when it is at least 10% of the larger value and clears a small minimum for the nutrient, so tiny gaps are not dressed up as findings.
Our take
Cooked lentils are the lighter legume: fewer calories, carbs and fat per 100 g than chickpeas, with protein and fiber about level. Chickpeas are the denser choice.
If you are swapping one for the other, compare by the amount you actually eat, which is the per-portion table above, not only the per-100 g table: the two foods are rarely eaten by the same weight.
Full amount tables, portions and every nutrient: see Chickpeas and Lentils.
Log chickpeas or lentils without the math
Snap a photo, say what you ate or type it, and CalorTracker's AI estimates the calories and macros for you to check. Free to start, no card needed to explore.
Start free on the webValues are USDA averages for the foods as described on their pages; a single piece varies with variety, ripeness and preparation. This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
Source: USDA FoodData Central, Chickpeas (FDC 173757) and Lentils (FDC 172421). How we calculate.