Medically reviewed by Lindsey DeSoto, RD
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- 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.

