Food compare · 2026
Black beans (cooked) vs Lentils (cooked)
Black beans (cooked) vs Lentils (cooked) compared per 100 g — use protein density, fat profile, and the goal of the swap to pick.
Per 100 g
Macro table
| Metric | Black beans (cooked) | Lentils (cooked) |
|---|---|---|
| Calories | 132 kcal | 116 kcal |
| Protein | 8.9 g | 9 g |
| Carbs | 23 g | 20 g |
| Fat | 0.5 g | 0.4 g |
| Fiber | 8.7 g | 7.9 g |
| Protein per 100 kcal | 6.7 g | 7.8 g |
Reference macros from AskCalories food pages (USDA FoodData Central where available). Your plate still needs portion and cooking-fat edits.
What each is for
Decision rule
Pick black beans for Mexican-style bowls and fiber-rich sides. Pick lentils when you want a slightly leaner, higher-protein legume default.
Pick Black beans (cooked) when
Burrito bowls, soft tacos, and classic rice-and-bean plates.
Pick Lentils (cooked) when
Soups and meal prep where lentils cook quickly and eat softer.
Caveats
- Refried beans with oil or lard are a different macro profile than plain black beans.
Food notes
🫘 Black beans (cooked)
High in resistant starch and folate. Pairs especially well with rice for complete protein.
🫘 Lentils (cooked)
Strong iron and folate source. Cheapest plant protein per gram. ~230 kcal per cup with 18g protein.
AskCalories
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