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.​



Source link

Leave a Reply

Subscribe to Our Newsletter

Get our latest articles delivered straight to your inbox. No spam, we promise.

Recent Reviews


The common idea that business expenses are deductible while personal expenses are not is an oversimplification. In reality, the tax rules are more nuanced.

Some personal expenses are deductible, and the line between personal and business expenses is often blurry. This complexity is further compounded by the fact that many businesses, particularly small ones, fail to properly segregate personal and business expenses, often commingling them in shared bank accounts.

This commingling practice frequently leads to disputes with the IRS, even over expenses that are clearly business-related. In fact, such disputes are among the most common tax issues that taxpayers face with the IRS.

The IRS administrative system is specifically structured to address these types of cases and to sort out what is often best described as a mess. The recent case of Henry v. Commissioner, T.C. Memo. 2024-3, provides an opportunity to consider how the tax system handles tax deductions when there are few or inadequate records.

Facts & Procedural History

The taxpayers in this case owned and operated several businesses providing tax and financial services to clients. Notably, the taxpayer-wife apparently advised clients on strategies to deduct personal expenses as if they were business expenses.

For the tax years 2011 through 2014, the taxpayers did not file tax returns. This led the IRS to prepare substitute for returns (“SFRs”). Subsequently, the taxpayers filed their returns, which the IRS then audited.

The IRS audit disclosed that the taxpayers failed to maintain adequate records and commingled their personal and business expenses. Through a bank deposit analysis, the IRS determined that the taxpayers owed over $1.7 million in taxes. Additional assessments included penalties for failure to file, fraudulent failure to file, and failure to pay estimated income tax.

After the IRS issued Notices of Deficiency, the taxpayers filed a timely petition with the U.S. Tax Court, setting the stage for litigation.

The Tax Deduction Framework

To understand how the IRS evaluates tax deductions during audits, especially when records are inadequate, we have to start with the tax deduction rules.

The tax code contains various provisions distinguishing between personal and business expenses, along with rules allowing and disallowing deductions. While these rules may seem chaotic at first glance, there is a method to the apparent madness.

Business Expenses

The general rule for business expenses is found in Section 162 of the tax code. Section 162(a) allows deductions for “ordinary and necessary expenses paid or incurred during the taxable year in carrying on any trade or business.” This provision serves as a broad authorization for tax deductions, but allows outs for expenses that are not ordinary, necessary, or paid.

Beyond this general rule, several specific provisions allow for particular business expenses. These sections typically add limitations to the amount allowable for specific types of business expenses. Common examples include:

These provisions target specific types of expenses with more nuanced rules, often including detailed definitions and limitations to govern the deductions.

Personal Expenses

On the flip side, Section 262 generally prohibits deductions for “personal, living, or family expenses” unless specifically allowed by the code. This rule acts as a counterpart to Section 162, but instead of granting deductions, it restricts them.

The code then includes several provisions that allow deductions for specific personal expenses. Unlike the business expense provisions, these rules permit deductions for expenses that would otherwise be non-deductible. They also stipulate conditions for the expenses to qualify. Common examples include:

These are just a few examples.

Limitation Rules

Adding another layer of complexity, the tax code includes various rules that restrict or eliminate otherwise allowable deductions. Some common examples of these limitation rules include:

  • Section 274(n): Limiting business meal deductions
  • Section 280E: Prohibiting deductions for businesses trafficking controlled substances
  • Section 162(m): Limiting deductions for executive compensation
  • Section 280A: Restricting home office deductions
  • Section 267: Disallowing losses between related parties
  • Section 274(a): Disallowing entertainment expense deductions
  • Section 280F: Limiting luxury auto depreciation deductions
  • Section 162(f): Disallowing deductions for government fines or penalties

These provisions target more specific scenarios where Congress sought to limit deductions for various policy reasons.

Separating Expenses on Audit

When auditing a taxpayer with inadequate records and commingled personal and business expenses, IRS auditors typically employ a straightforward approach. They review bank statements and credit card records to trace the nature of transactions, identifying spending patterns and determining whether expenses are primarily personal or business-related.

Often, the IRS auditors will stop at this point. They may disallow expenses if any tax law limitations apply or if personal and business expenses are commingled, concluding that the taxpayer isn’t entitled to any deductions. This approach shifts the burden of proof to the taxpayer to substantiate that the expenses are deductible personal expenses, the amount of the expenses, and that the expenses were actually paid.

This process effectively puts the responsibility of performing the IRS audit on taxpayers. They must identify, gather records, and reconcile numbers for the IRS auditors. Taxpayers usually undertake this exercise as part of the audit process. They may also compare their claimed expenses to industry standards or similar businesses to demonstrate consistency and reasonableness, create travel and mileage logs, etc., arguing that the deductions should be allowed.

Narrowing the Disputed Items

As the process moves from the initial audit to appeals and potentially litigation, the amount and number of disputed tax deductions typically decrease. The auditor may accept some deductions, the appeals officer may allow a few more, and the IRS attorney might concede additional items. Conversely, the taxpayer may also abandon certain deduction claims along the way.

By the time a case reaches the tax court, often only a handful of tax deductions remain in dispute. This pattern is evident in the Henry case, where it appears that many disputed issues were resolved through last-minute concessions by the IRS attorney just before the trial.

The tax court then only has to consider a few categories of tax deductions. That is exactly what it did in the Henry case. It was able to get the types of deductions to just these categories:

  1. Merchant banking fees
  2. Bank service fees
  3. Savvy Bill Pay remittances
  4. Office rent and home office expenses
  5. Advertising and web hosting costs
  6. Travel, meals, and entertainment expenses
  7. Cell phone and landline expenses
  8. Casual labor payments

By narrowing the focus to these specific categories, the tax court can analyze and rule on just these disputed deductions. This process of winnowing down the issues is typical in tax litigation and allows for a more targeted and manageable review of even the most complex and messy cases.

Takeaway

This case shows how the IRS applies the tax deduction rules and how the IRS administrative process works. It highlights the risks of commingling personal and business expenses and the challenges taxpayers face when trying to substantiate deductions without adequate documentation. The case also demonstrates the iterative nature of tax disputes, where the scope of disagreement often narrows as the case progresses through various stages of review. Ultimately, it underscores the need for taxpayers, especially small business owners, to maintain clear separation between personal and business finances and to keep thorough, well-organized records to support their tax positions.

Watch Our Free On-Demand Webinar

In 40 minutes, we’ll teach you how to survive an IRS audit.

We’ll explain how the IRS conducts audits and how to manage and close the audit.  



Source link