Black beans vs Lentils
Side-by-side nutrition breakdown per serving.
Nutrition Comparison
Compared using standard USDA serving sizes. Protein Density Score normalizes per 100 calories for a fair efficiency comparison.
| Metric | Black beans | Lentils | 🏆 Winner |
|---|---|---|---|
| Protein (per serving) | 15.2g | 17.9g | 🫘 Lentils |
| Calories (per serving) | 241 | 230 | 🫘 Lentils |
| Fiber (per serving) | 15.4g | 15.6g | 🫘 Lentils |
| Fat (per serving) | 0.7g | 0.8g | 🫘 Black beans |
| Protein Density Score? | 6.3 | 7.8 | 🫘 Lentils |
| Serving Size | 1 cup cooked black beans (185 g) | 1 cup cooked lentils (198 g) | — |
| Calories for 30g Protein | 476 | 385 | 🫘 Lentils |
How much for 30g protein?
Which Should You Choose?
🫘Choose Black beans if you want:
Black beans are traditional in burritos, tacos, and Cuban cuisine.
Black beans hold their shape better for salads and grain bowls.
🫘Choose Lentils if you want:
Lentils have slightly more protein per cup (17.9g vs 15.2g).
Lentils edge out black beans with more fiber per serving (15.6g vs 15g).
Lentils cook in 15-20 minutes with no soaking. Black beans need hours.
Frequently Asked Questions
Lentils provide slightly more protein per cup (17.9g vs 15.2g). Both are excellent plant protein sources.
Lentils generally cook in 20-30 minutes without soaking, while dry black beans can take 1-2 hours unless pre-soaked.
Yes, but expect differences in texture. Black beans hold their shape better. Lentils break down more easily in soups.
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