Calorie comparison
Lentils vs Salmon
Per 100 grams, lentils is the lighter choice by 90 calories, while salmon 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 | Salmon |
|---|---|---|
| Calories | 116 | 206 |
| Protein | 9 g | 22 g |
| Carbs | 20 g | 0 g |
| Fat | 0.4 g | 13 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
🐟 Salmon
3 oz cooked (85 g)
175 cal
18.7 g protein · 0 g carbs · 11 g fat
Frequently asked
Which has more calories, lentils or salmon?
Per 100 g, lentils has 116 calories and salmon has 206. Lentils is lower in calories.
Which has more protein, lentils or salmon?
Lentils has 9 g of protein per 100 g; salmon has 22 g. Salmon wins on protein.
Is lentils or salmon 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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