Calorie comparison
Lentils vs Soybeans
Per 100 grams, lentils is the lighter choice by 57 calories, while soybeans 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 | Soybeans |
|---|---|---|
| Calories | 116 | 173 |
| Protein | 9 g | 17 g |
| Carbs | 20 g | 10 g |
| Fat | 0.4 g | 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
🫛 Soybeans
1 cup cooked (172 g)
298 cal
29.2 g protein · 17.2 g carbs · 15.5 g fat
Frequently asked
Which has more calories, lentils or soybeans?
Per 100 g, lentils has 116 calories and soybeans has 173. Lentils is lower in calories.
Which has more protein, lentils or soybeans?
Lentils has 9 g of protein per 100 g; soybeans has 17 g. Soybeans wins on protein.
Is lentils or soybeans 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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