When it comes to affordable, plant-based protein, lentils and chickpeas are two of the healthiest staples you can add to your daily meals. Both belong to the legume family and are packed with nutrients—but they serve slightly different dietary purposes.
Lentils
Calories: ~230 kcal
Protein: ~18g
Fiber: ~15g
Fat: ~1g
Rich in iron and folate
Chickpeas
Calories: ~270 kcal
Protein: ~14–15g
Fiber: ~12g
Fat: ~4g (healthy fats)
Good source of magnesium and potassium
Lentils are slightly higher in protein and lower in calories, making them ideal for:
Weight loss diets
Heart-friendly meal plans
People looking for lean plant protein
Faster cooking and easier digestion
They are also extremely rich in folate and iron, supporting red blood cell production and overall energy.
Chickpeas provide slightly more calories and healthy fats, making them great for:
Muscle-building diets
Sustained energy
Improved gut health due to fiber
Versatile recipes like hummus, salads, curries, and roasted snacks
They digest more slowly, keeping you fuller for longer.
There is no clear winner. If your goal is maximum protein per calorie, lentils have a slight advantage. If you want long-lasting energy and recipe versatility, chickpeas shine.
For optimal health, nutrition experts recommend rotating both in your weekly diet. Together, they provide a broader amino acid profile, balanced minerals, and excellent digestive benefits.
Instead of choosing one over the other, make both a regular part of your meals for a smarter, protein-rich diet.
