Calorie comparison
Lentils vs Pasta
Per 100 grams, lentils is the lighter choice by 42 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 | Lentils | Pasta |
|---|---|---|
| Calories | 116 | 158 |
| Protein | 9 g | 5.8 g |
| Carbs | 20 g | 31 g |
| Fat | 0.4 g | 0.9 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
🫘 Lentils
1 cup cooked (198 g)
230 cal
17.8 g protein · 39.6 g carbs · 0.8 g fat
🍝 Pasta
1 cup cooked (140 g)
221 cal
8.1 g protein · 43.4 g carbs · 1.3 g fat
Frequently asked
Which has more calories, lentils or pasta?
Per 100 g, lentils has 116 calories and pasta has 158. Lentils is lower in calories.
Which has more protein, lentils or pasta?
Lentils has 9 g of protein per 100 g; pasta has 5.8 g. Lentils wins on protein.
Is lentils or pasta 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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