Lentils vs Black beans: nutrition comparison
Per 100 g · cooked, boiled vs cooked, boiled
Per 100 g, lentils has 116 kcal and 9 g protein, while black beans has 132 kcal and 8.9 g protein. Lentils is the lighter option by 16 kcal. Lentils delivers more protein (0.1 g more per 100 g). Black beans is higher in fiber. See the full breakdown below.
Source: USDA FoodData Central. Data as of June 2026.
Side-by-side nutrition (per 100 g)
| Lentils | Black beans | Difference | |
|---|---|---|---|
| Calories | 116 kcal | 132 kcal | −16 kcal (12%) |
| Protein | 9 g | 8.9 g | +0.1 g (1%) |
| Carbohydrate | 20.1 g | 23.7 g | −3.6 g (15%) |
| Fat | 0.4 g | 0.5 g | −0.1 g (20%) |
| Fiber | 7.9 g | 8.7 g | −0.8 g (9%) |
| Sugar | 1.8 g | 0.3 g | +1.5 g (500%) |
Source: USDA FoodData Central. Data as of June 2026.
How they differ
- Calories: Black beans is higher (132 vs 116 kcal).
- Protein: Lentils leads with 9 g vs 8.9 g. That is 7.8 g/100 kcal for lentils and 6.7 g/100 kcal for black beans.
- Fiber: Black beans provides more (8.7 g vs 7.9 g).
Which is "better" depends on your goals and the rest of your diet. This is general information, not medical or dietary advice.
Frequently asked questions
Which has more calories, lentils or black beans?
Black beans has more — 132 kcal vs 116 kcal per 100 g, a difference of 16 kcal.
Which has more protein, lentils or black beans?
Lentils has more protein: 9 g vs 8.9 g per 100 g.
Is lentils healthier than black beans?
"Healthier" depends on your goals. Per 100 g, lentils has 116 kcal and 9 g protein, while black beans has 132 kcal and 8.9 g protein. Compare the full table above and consider the overall diet. This is general information, not dietary advice.
See each food in detail
Last updated: 2026-06-14