Which has more calories, Lentils or Black Beans?

Lentils has 460.2 calories per serving (1/4 cup (130g)*), while Black Beans has 119.6 calories per serving (1/2 cup (130.0g)).

Which has more protein, Lentils or Black Beans?

Lentils has 32.5g of protein per serving, while Black Beans has 8g. Lentils is the higher protein option.

Which has less fat, Lentils or Black Beans?

Lentils has 1.4g of fat per serving, while Black Beans has 0g. Black Beans is the lower fat option.

Which has more fiber, Lentils or Black Beans?

Lentils has 40.6g of fiber per serving, while Black Beans has 6g of fiber per serving.

Protein Sources

Lentils vs Black Beans: Nutrition Comparison

Lentils and black beans are both nutritional powerhouses in the legume family and staples of plant-based eating worldwide. Both are rich in plant protein, dietary fibre, and important minerals including iron, magnesium, and folate. Lentils cook faster than black beans and are slightly higher in protein and iron per serving. Black beans are richer in antioxidants — particularly anthocyanins responsible for their dark colour — and have a slightly lower glycaemic index. Both are outstanding choices for anyone looking to increase plant protein and fibre intake. Rotating between the two provides a broad range of phytonutrients and amino acid profiles.

Nutrition Comparison

Nutrient	Lentils 1/4 cup (130g)*	Black Beans 1/2 cup (130.0g)
Calories	460.2 kcal	119.6 kcal
Total Fat	1.4 g	0 g
Saturated Fat	0 g	0 g
Cholesterol	0 mg	0 mg
Sodium	0 mg	390 mg
Total Carbs	78.5 g	22 g
Dietary Fiber	40.6 g	6 g
Sugars	2.7 g	0 g
Protein	32.5 g	8 g

* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.

Full Nutrition Details

See the complete nutrition breakdown for each food individually, including vitamins and minerals.

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