Lentils vs. Chickpeas: Which Is Better for Fiber and Protein?



Medically reviewed by Lindsey DeSoto, RD

Lentils have slightly more protein and fiber than chickpeas, though the two legumes are very nutritionally similar.Credit: Design by Health; Getty Images
Lentils have slightly more protein and fiber than chickpeas, though the two legumes are very nutritionally similar.
Credit: Design by Health; Getty Images
  • Per serving, lentils provide more protein and slightly more fiber than chickpeas.
  • Lentils and chickpeas both support digestion, heart health, and steady blood sugar due to their nutritional makeup.
  • Both of these legumes are easy to incorporate into your diet—try adding them to soups, salads, grain bowls, and more.

Lentils and chickpeas are both go-to options if you're looking for plant-based protein and fiber. The two legumes are very nutritionally similar and can be part of a healthy, balanced diet. However, if you're looking to maximize your fiber and protein intake, lentils may be the slightly better choice.

Lentils Are the More Fiber-Rich Legume

Both lentils and chickpeas are excellent sources of fiber, but lentils usually have just a bit more:

  • Lentils: 15.6 grams in 1 cup, cooked (198 grams)
  • Chickpeas: 12.5 grams in 1 cup, cooked (164 grams)

The differences become even more granular when comparing the two based on weight—100 grams of chickpeas have 7.6 grams of fiber, while the same amount of lentils has 7.9 grams.

You can also see further variation based on the type of lentils you choose, since green lentils are generally more fiber-rich than red lentils.

Regardless of your choice, chickpeas and any type of lentil can help you meet your fiber goals, which is key for maintaining your health. Fiber can support healthy bowel movements, encourage healthy levels of good bacteria in your gut, and may lower the risk of conditions like heart disease and type 2 diabetes. It also slows digestion, helping you feel full and keeping blood sugar levels steady.

Which Has More Protein?

If you're looking for the greatest plant-based protein boost, lentils may be the better legume to help you meet your goals:

  • Lentils: 17.9 grams in 1 cup, cooked (198 grams)
  • Chickpeas: 14.5 grams in 1 cup, cooked (164 grams)

But like their fiber content, the difference in protein between chickpeas and lentils is very minor, especially when compared by weight. A 100-gram serving of cooked lentils offers 9.02 grams of protein, while the same amount of cooked chickpeas has 8.86 grams.

Because the difference is so modest, both lentils and chickpeas can help you meet your daily protein needs, especially if you follow a plant-based diet.

Protein plays an essential role in overall health, supporting muscle repair, immune function, and the production and repair of cells. The best proteins are "complete proteins," meaning they contain all of the essential amino acids (protein building blocks) that our bodies need. Neither chickpeas nor lentils are a complete protein on their own. However, pairing them with whole grains, nuts, or other plant-based proteins helps your body get all the amino acids it needs.

Other Benefits of Eating Chickpeas and Lentils

Fiber and protein are just part of the picture—lentils and chickpeas both provide a range of vitamins and minerals that support overall health:

  • Iron: A cup of cooked lentils and a cup of cooked chickpeas provide 37% and 26% of the daily value (DV) for iron, respectively. Iron helps the body produce red blood cells and contributes to healthy energy levels.
  • Magnesium: A 1-cup serving of cooked chickpeas has 19% DV for magnesium, while the same serving of lentils provides 17% DV. Magnesium supports healthy muscle and nerve function.
  • Zinc: Chickpeas and lentils offer nearly identical amounts of zinc per cooked cup—about 23% DV. This mineral helps promote immune function and helps cells work as they should.
  • Choline: In 1 cup of cooked lentils and in 1 cup of cooked chickpeas, you'll get 12% DV and 13% DV for choline, respectively. Choline, an essential nutrient, supports the brain and nervous system.

Both legumes are also relatively low in calories. A cooked cup of chickpeas has 269 calories, while the same amount of cooked lentils has 230 calories. Red lentils tend to have more calories than brown or green lentil varieties.

Lentils and chickpeas are also good if you have diabetes or are otherwise managing your blood sugar. Both have a low glycemic index, meaning they're digested slowly and don't cause sharp spikes in blood sugar.

Healthy Ways To Add These Legumes to Your Diet

If you're looking to maximize protein and fiber in your diet, lentils may be the slightly better option. However, lentils and chickpeas are considered equally nutritious, and they can both be great additions to a balanced diet.

In fact, rather than choosing one over the other, rotating between lentils, chickpeas, and other plant-based proteins ensures you get a wider range of beneficial nutrients.

Lentils and chickpeas are both easy to add to your diet:

  • Toss cooked lentils into a salad with chopped vegetables.
  • Prepare a simple lentil soup for a hearty lunch.
  • Roast chickpeas to make a crunchy snack (that can also be sprinkled over salads and grain bowls).
  • Blend chickpeas into hummus for a nutritious dip.

If lentils or chickpeas become staples in your diet, make sure to pay attention to their sodium content. Canned versions of lentils and chickpeas are convenient and ready to use, but they often contain extra sodium. Too much sodium can raise blood pressure, increasing the risk of heart disease over time.

To get around this, make sure to drain and rinse canned legumes, which lowers their sodium content significantly. Or, you can purchase dry lentils or chickpeas—though the preparation is usually more involved, you have greater control over ingredients and sodium levels.​



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Recent Reviews


Can you deduct costs incurred while investigating whether to start a business? What if you spend several years researching, planning, and preparing to launch and you incurred costs during these years to do so?

Are these expenses deductible in the years before your business officially begins operations? Does the answer change if the business actually starts and is not just a start-up that never started?

The rules for “pre-start-up” businesses are not all that clear. Court cases like the recent Eason v. Commissioner, T.C. Summary Opinion 2024-17, help explain when these pre-start-up costs are deductible.

Facts & Procedural History

The taxpayer in this case, an engineer by profession, lost his job around the start of 2016. He and his spouse decided to explore various ways to earn a living.

The couple enrolled in two courses offered by a real estate investment seminar company. They paid this company $41,934 for courses in 2016.

The couple then formed a corporation on July 29, 2016, and made an election to have it taxed as an S corporation. The stated purpose of the S corporation was to provide advice and guidance to real estate owners and investors, though the specific services it intended to offer remained unclear.

Throughout 2016, the taxpayers had business cards and stationery printed and attended some training sessions related to the courses they were taking. However, by the end of 2016, no income had been generated from these activities which seems to have been because the seminar business went out of business.

On their federal income tax returns for 2016, the taxpayers claimed deductions for expenses related to the S corporation, including the cost of the education courses.

The IRS audited the taxpayers’ 2016 tax returns and concluded that the business expenses were not deductible. It denied the deductions and proposed an accuracy related penalty. This disagreement eventually led to litigation in the U.S. Tax Court.

About Section 162

Section 162 is the section that allows for a deduction for most business expenses. More specifically, it provides a tax deduction of “ordinary and necessary expenses paid or incurred during the taxable year in carrying on any trade or business.” This seemingly straightforward provision has been the subject of extensive interpretation by courts and the IRS over the years.

The term “ordinary” in this context doesn’t mean common or frequent. Instead, it refers to expenses that are normal, usual, or customary in the particular business. An expense can be ordinary even if it occurs only once in a taxpayer’s lifetime. The “necessary” requirement is generally interpreted to mean appropriate and helpful for the development of the taxpayer’s business.

As relevant to this article, the statute also says that the expense has to be for “carrying on any trade or business.” This language implies that the business must already be in existence for expenses to be deductible under Section 162. Expenses incurred before a business begins operations are generally not deductible under this section.

The question of when a business officially begins “carrying on” its activities is not always clear. Courts have developed various tests and factors to determine this, including whether the taxpayer has made a firm decision to enter into business and whether they have taken substantial steps to prepare for business operations.

Start-Up Tax Rules Under Section 195

Recognizing the potential unfairness of disallowing all pre-operational expenses, Congress enacted Section 195 in 1980. This section deals specifically with start-up expenditures and provides some relief for taxpayers incurring costs before their business begins.

Under Section 195, start-up expenditures are defined as amounts paid or incurred in connection with:

  1. Investigating the creation or acquisition of an active trade or business,
  2. Creating an active trade or business, or
  3. Any activity engaged in for profit before the day on which the active trade or business begins, in anticipation of such an activity becoming an active trade or business.

However, these expenses are not immediately deductible. Instead, they are treated as deferred expenses. Once the business actually begins operations, the taxpayer can elect to deduct a portion of these start-up costs (up to $5,000, reduced by the amount by which the start-up costs exceed $50,000) in the year the business begins. The remainder is amortized over a 180-month period beginning with the month in which the business starts.

It is important to note that Section 195 only applies once the business actually starts. If a planned business never comes to fruition, these rules don’t apply, and the expenses generally cannot be deducted or amortized.

When Does a Business Start for Tax Purposes?

This brings us to the very question presented by this court case. When does a business start for tax purposes? (This question is very similar to the question of when is real estate placed in service for tax purposes)

The determination of when a business begins is required for applying both Section 162 and Section 195. To understand the answer, we have to start with the Richmond Television Corp. v. United States, 345 F.2d 901 (4th Cir. 1965) case. This is a landmark court case that has been cited many many times.

In Richmond Television, the court said that a taxpayer has not “engaged in carrying on any trade or business” within the meaning of Section 162 until the business has begun to function as a going concern and performed those activities for which it was organized. The company in that case was denied deductions for staff training expenses incurred two years before it received its broadcasting license and went on air.

Like Richmond Television, the taxpayers in Eason incurred significant expenses (course fees, business formation costs) before generating any income. However, the timeline in Eason was much shorter – all within one tax year. Richmond Television involved expenses incurred several years before the business operations started.

More importantly, the critical fact in Richmond Television was when the FCC license was issued. This provided a definitive fact or event that one can point to. The Eason case did not have a definitive event like this. The court in Eason notes that there is no license required for the taxpayer’s business activities in Eason. Thus, the nature of the planned business (real estate advising) didn’t require a specific license or permit to begin operations, which would have provided an identifiable marker for when the business could have started.

Given the short time frame and the absence of an identifiable marker, the U.S. Tax Court focused on the evidence that the taxpayers had actually started providing any services by the end of 2016. The court noted that there was no evidence of this. The court completely discounted the activities of forming a corporation, taking courses, getting business cards, etc. The court simply concluded that there was no indication that the taxpayers had begun to function as a going concern or performed the activities for which their business was organized.

This decision shows that merely taking preparatory steps, even significant ones like forming a legal entity and investing in education, is not enough to be considered “carrying on” a trade or business. The court’s analysis suggests that there needs to be some actual attempt to provide services or generate income, even if unsuccessful, to cross the threshold into an active trade or business. With that said, even if the business has started, this does not mean that the expenses are deductible. The IRS can also assert that a business that has started was really a hobby and not a business at all.

The Takeaway

This case shows the type of challenges taxpayers face in deducting expenses related to new business ventures. When taking deductions for these types of expenses, taxpayers should carefully consider the timing and nature of business activities when planning to claim deductions for new ventures. This case also shows why it is important to document preparation activities in addition to actual attempts to conduct business operations. This should include steps that go beyond the steps the taxpayers took in this court case. A misstep here can result in signficant tax balances, which would no doubt mean the end of the start-up as a viable business.

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