Calorie comparison
Brown Rice vs Lentils
Per 100 grams, lentils is the lighter choice by 7 calories, while lentils delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Brown Rice | Lentils |
|---|---|---|
| Calories | 123 | 116 |
| Protein | 2.7 g | 9 g |
| Carbs | 26 g | 20 g |
| Fat | 1 g | 0.4 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🍚 Brown Rice
1 cup cooked (195 g)
240 cal
5.3 g protein · 50.7 g carbs · 2 g fat
🫘 Lentils
1 cup cooked (198 g)
230 cal
17.8 g protein · 39.6 g carbs · 0.8 g fat
Frequently asked
Which has more calories, brown rice or lentils?
Per 100 g, brown rice has 123 calories and lentils has 116. Lentils is lower in calories.
Which has more protein, brown rice or lentils?
Brown Rice has 2.7 g of protein per 100 g; lentils has 9 g. Lentils wins on protein.
Is brown rice or lentils better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward lentils — but portion size matters more than which food you pick.
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