#nutrition

Chickpeas and Lentils

By Charles Li, MD

Introduction

Lentils and chickpeas are some of the world's healthiest foods. They're packed with fiber and proteins. They also have lots of other vitamins and minerals, unlike processed carbs such as white bread and white rice.

Nutrition Comparison

Chickpeas

Lentils

Calories

Fiber

+++

Protein

+++

Food Facts

Lentils and chickpeas are both ancient foods that have been cultivated for thousands of years.

They are key ingredients in dishes across many cuisines and cultures.

chickpeas

Wikifacts

History

One of the earliest cultivated legumes

Foods

A key ingredient in hummus, falafel, chana masala.

Production

India produces 66% of all chickpeas

Lentils

Wikifacts

History

Cultivated since 11,000 BC in Greece

Foods

Eaten soaked, germinated, fried, baked, or boiled.

Production

Canada produces 33% of all lentils.

Top Benefits

Both chickpeas and lentils have lots of protein and fiber. This helps with digestion, blood sugar control, and weight loss, among other benefits.

#nutrition

Chickpeas

top benefits

Top 5 Benefits

Fiber

Chickpeas are very rich in fiber, both soluble and insoluble.

Protein

Chickpeas can help with diabetes management as they don't cause surges in blood sugar

Digestion

The fiber in chickpeas can help with digestion and support your microbiome.

Blood Sugar Control

Chickpeas can help with diabetes management as they don't cause surges in blood sugar

Weight Loss

High fiber foods increase your feeling of fullness

Top Benefits of Lentils

Lentils have similar benefits as chickpeas since they are from related plants.

#nutrition

Lentils

top benefits

Top 5 Benefits

Protein

Lentils are one of the best sources of plant protein

Fiber

Lentils are one fo the best sources of dietary fiber.

Digestion

The high fiber content of lentils helps with digestion.

Heart health

Foods with high plant protein have been shown to lower the risk of heart disease.

Colon Cancer

Eating lots of legumes, such as lentils, has been linked to a lower risk of colon cancer.

Macronutrient Comparison

Macronutrients are nutrients that your body needs in large amounts. These include fat, carbohydrates, and protein.

Calories

Chickpeas have more calories than Lentils

Chickpeas

269

Lentils

230

Cooked lentils have fewer calories than cooked chickpeas. If you want to lose weight, both are great options. However, you can eat more lentils than chickpeas for the same amount of weight gained.

Calories measure the amount of energy in food. Foods with more calories give us more energy but also causes us to gain more weight. If you are trying to diet, or lose weight, foods with low calories are better.If you are trying to gain weight, high-calorie foods are better.

Total Fat

Chickpeas have more fat than lentils

Chickpeas

4.2

Lentils

0.8

Chickpeas have more fat than lentils. However, because they are good fats, we're willing to declare Chickpeas as the winner when it comes to fats.

Fats from plants and vegetables in particular tend to be healthy. Chickpea and lentils both only contain what scientists consider "good fats." Therefore, Chickpeas are better as they have more "good fats."

Dietary Fiber

Lentils have more dietary fiber than Chickpeas.

Chickpeas

12.5

Lentils

15.6

Winner: Lentils

Fiber is a strange nutrient. It doesn't provide calories and doesn't stick around your body. However, it's one of the healthiest things you can eat.

Fiber reduces your cravings and caloric intake. It also supports good gut nutrition.

Since lentils have more fiber, lentils win this round.

Protein

Lentils contain more protein than Chickpeas.