Calorie comparison
Lentils vs White Rice
Per 100 grams, lentils is the lighter choice by 14 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 | White Rice |
|---|---|---|
| Calories | 116 | 130 |
| Protein | 9 g | 2.7 g |
| Carbs | 20 g | 28 g |
| Fat | 0.4 g | 0.3 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
🍚 White Rice
1 cup cooked (158 g)
205 cal
4.3 g protein · 44.2 g carbs · 0.5 g fat
Frequently asked
Which has more calories, lentils or white rice?
Per 100 g, lentils has 116 calories and white rice has 130. Lentils is lower in calories.
Which has more protein, lentils or white rice?
Lentils has 9 g of protein per 100 g; white rice has 2.7 g. Lentils wins on protein.
Is lentils or white rice 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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