Lentils vs Kidney Beans: Nutrition Comparison
A detailed side-by-side comparison of lentils and kidney beans, including calories, macronutrients, and which is better for your dietary goals.
Calorie & Macro Comparison
When comparing lentils and kidney beans per serving, kidney beans contains 5 fewer calories (2% less). Here is how they stack up across all major nutrients:
| Nutrient | Lentils (1 cup cooked (198g)) | Kidney Beans (1 cup cooked (177g)) | Winner |
|---|---|---|---|
| Calories | 230 | 225 | Kidney Beans Lower |
| Protein | 18.0g | 15.0g | Lentils More |
| Carbs | 40.0g | 40.0g | Kidney Beans Lower |
| Fat | 0.8g | 0.9g | Lentils Lower |
| Fiber | 16.0g | 11.0g | Lentils More |
Per 100g Comparison
Comparing per 100 grams gives a standardized view that accounts for different serving sizes. This is especially useful when deciding how much of each food to include in your meals.
| Per 100g | Lentils | Kidney Beans |
|---|---|---|
| Calories | 116.2 | 127.1 |
| Protein | 9.1g | 8.5g |
| Carbs | 20.2g | 22.6g |
| Fat | 0.4g | 0.5g |
| Fiber | 8.1g | 6.2g |
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Visual Comparison
See how lentils and kidney beans compare at a glance with these charts:
Which Is Better For...
Weight Loss Lentils
Lentils wins for weight loss with a better overall calorie-to-nutrient ratio. When trying to lose weight, choosing foods with fewer calories and more fiber helps you stay full longer without consuming excess energy. Kidney Beans has 225 calories per serving with 11.0g of fiber, making it a solid option for anyone watching their calorie intake. That said, both foods can fit into a weight loss diet when portioned correctly.
Muscle Building Lentils
Lentils is the better choice for muscle building with 18.0g of protein per serving compared to 15.0g. Protein is the primary macronutrient responsible for muscle repair and growth. To maximize muscle protein synthesis, aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. Pairing your protein source with resistance training is essential for the best results. Both lentils and kidney beans can contribute to your daily protein target as part of a balanced diet.
Low-Carb / Keto Kidney Beans
Kidney Beans is more suitable for low-carb diets with only 40.0g of carbs per serving versus 40.0g. On a standard ketogenic diet, you aim for 20 to 50 grams of net carbs per day. Choosing the lower-carb option lets you stay within your carb budget while still enjoying the other nutritional benefits. Keep in mind that net carbs equal total carbs minus fiber, so a food with high fiber relative to its total carbs is even more keto-friendly.
Key Takeaways
Both lentils and kidney beans have their place in a healthy diet. Here is a quick summary to help you decide:
- ✓ Lentils has 230 calories, 18.0g protein, 40.0g carbs, and 0.8g fat per 1 cup cooked (198g).
- ✓ Kidney Beans has 225 calories, 15.0g protein, 40.0g carbs, and 0.9g fat per 1 cup cooked (177g).
- ✓ For weight loss, lentils has the edge.
- ✓ For muscle building, lentils provides more protein.
- ✓ For low-carb diets, kidney beans is the better pick.
The best food is the one that fits your personal goals, preferences, and overall meal plan. Use the Calory app to track both foods and see how they fit into your daily targets.
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