Lentils (cooked) vs Chickpeas (cooked)
Lentils (cooked) vs Chickpeas (cooked) compared per 100 g — use protein density, fat profile, and the goal of the swap to pick.
Macro table
| Metric | Lentils (cooked) | Chickpeas (cooked) |
|---|---|---|
| Calories | 116 kcal | 164 kcal |
| Protein | 9 g | 9 g |
| Carbs | 20 g | 27 g |
| Fat | 0.4 g | 2.6 g |
| Fiber | 7.9 g | 7.6 g |
| Protein per 100 kcal | 7.8 g | 5.5 g |
Reference macros from AskCalories food pages (USDA FoodData Central where available). Your plate still needs portion and cooking-fat edits.
Decision rule
Pick lentils when you want faster-cooking legumes with strong protein per cooked gram. Pick chickpeas when you want hummus, roasting, or a firmer bite.
Pick Lentils (cooked) when
Soups, dals, and high-protein plant bowls for meal prep.
Pick Chickpeas (cooked) when
Roasted snacks, grain salads, and hummus-based weekday meals.
Caveats
- Canned legumes vary by sodium — rinse when needed. Oil in hummus changes chickpea dishes.
Food notes
🫘 Lentils (cooked)
Strong iron and folate source. Cheapest plant protein per gram. ~230 kcal per cup with 18g protein.
🫘 Chickpeas (cooked)
Strong protein-fiber-carb combo. Roasted chickpeas are a high-protein crunchy snack alternative.
AskCalories
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