Which type of bean is the best?

There isn’t a single “best” bean. All beans are nutrient-dense, with each offering slightly different benefits. For example: Kidney beans are higher in folate. Navy beans are higher in fiber. And chickpeas provide a bit more fat. Eating a wide variety of beans will give you a wide range of nutrients and flavors.

Lentils vs. Beans: Compare Nutrition and Differences

Q: Are lentils gluten-free?

Yes, lentils are gluten-free . Gluten is found in certain grains — like rye, barley, and wheat. But lentils are a legume, not a grain, so they don’t contain any gluten.

Q: Are lentils a complete protein?

No, lentils aren’t a complete protein. Complete proteins contain all nine amino acids your body needs but can’t make itself. Lentils are low in a few essential amino acids, including methionine. But if you pair lentils with a methionine-rich food like rice, you can create a complete protein meal. Most plant foods aren’t complete proteins — but quinoa , chia seeds , and soy are a few exceptions.

Q: Are beans a good source of carbs?

Beans are a great source of carbs. They provide complex carbohydrates, which digest more slowly than refined carbs and provide steady energy. Beans are also high in fiber , which is great for: Digestion Heart health Weight management Blood sugar control

Q: What color of lentil is the healthiest?

All types of lentils are good for you. Lentils contain phytonutrients , which are plant compounds that support health. Each color of lentils has its own unique group of phytonutrients and antioxidants . So including a variety of lentils in your diet is a great way to get a broad range of benefits.

Key takeaways:

Lentils and beans are both nutrient-dense legumes. They’re high in protein, fiber, and essential minerals — but low in fat, sodium, and sugar.
Lentils have a bit more protein than beans and a lower glycemic index (GI).
You can add more legumes to your diet by swapping them in for meat in recipes, blending them into soups or sauces, or roasting them with seasonings for a crunchy snack.

Legumes are an all-star food group since they’re packed with nutrients that many people don’t get enough of. Plus, they’re budget-friendly and versatile to use. If you’re looking to add more legumes to your diet, beans and lentils are both great options. But what’s the difference between beans and lentils — and which is better for you?

As legumes, both beans and lentils grow in pods. But they come from different plants. Let’s take a look at how lentils versus beans compare nutritionally, as well as how to easily add them to your meals.

Lentils vs. beans nutrition

Here are some of the standout nutrients in a serving (½ cup) of lentils and beans.

Note: Soybeans aren't included in these comparisons, since they’re oilseed legumes and slightly different from “common beans.”

Calories

Lentils: 115
Beans: 112 (kidney beans) to 148 (chickpeas)

Lentils and beans are both relatively low in calories for the amount of nutrition they provide. Cooked lentils tend to be slightly lower in calories than most types of beans, but the difference is very small. Plus, the amount of calories in beans varies slightly, depending on the type.

So, if you’re looking for nutrient-dense, low-calorie foods as part of a weight-management strategy, lentils and beans are both a great choice.

Protein

Lentils: 9 g
Beans: 7.3 g (chickpeas) to 7.7 g (pinto beans)

Lentils and beans are both excellent sources of protein, but lentils have a slight edge here. This can make lentils especially helpful for vegetarians, vegans, or anyone looking to get more plant-based protein.

EXPERT PICKS: WHAT TO READ NEXT

High-protein grains: Did you know that many grains are high in protein? And it’s easy to swap them into dishes you already love.
Which nuts are highest in protein? Most nuts have between 3 g and 6 g of protein per ounce, depending on the type.
Which beans have the most protein? All beans are excellent sources of protein. But soybeans, lentils, and pinto beans are among the beans with the highest amounts.

Carbohydrates

Lentils: 20 g

Beans: 20 g (kidney beans, black beans) to 24 g (navy beans)

Lentils and beans have a similar amount of carbohydrates. Both lentils and beans are mostly complex carbohydrates, which are higher in fiber and nutrients than simple or refined carbs. Complex carbohydrates digest more slowly, so they lead to a steadier rise in blood sugar rather than sharp spikes. This makes them a more nutritious choice, especially for people with diabetes or prediabetes.

This blood-sugar-friendly effect is reflected in their glycemic index (GI) scores. Lentils have a GI of around 28, while most beans fall between 30 and 40. Since foods with a GI under 55 are considered low, both lentils and beans are classified as low-GI foods. Lentils’ slightly lower GI may offer a small advantage for blood-sugar management.

But, overall, all legumes are excellent options for supporting stable blood sugar.

Fiber

Lentils: 8 g
Beans: 6 g (kidney beans) to 10 g (navy beans)

Lentils and beans are both high in fiber, and they contain similar amounts. Fiber is important for many aspects of your health, including:

Digestion
Heart health
Weight
Blood sugar

A diet rich in fiber may also lower your risk for certain cancers. But most people in the U.S. (including children) don’t get enough fiber.

Fat

Lentils: 0 g

Beans: around 0.5 g (most beans) to 2 g (chickpeas)

Lentils have almost zero fat. Beans have a small amount of fat. But the fat in beans is beneficial unsaturated fat. Unsaturated fat is good for you. That’s because it helps lower cholesterol, which reduces the risk of heart disease.

Trace minerals

Both lentils and beans provide important minerals, including:

But trace mineral content varies by bean type, so there isn’t a clear winner here. For example, lentils have more iron than most beans. But some beans have more selenium and calcium. The most reliable way to get a wide range of trace minerals is to eat a variety of legumes.

Lentils vs. beans nutrition comparison

Here’s a side-by-side comparison of the nutrition content in lentils and beans (approximate, by type).

	Lentils (½ cup)	Cooked beans (½ cup)
Calories	115	112 to 134
Protein	9 g	7.3 g to 7.7 g
Carbohydrates	20 g	20 g to 24 g
Fiber	8 g	6 g to 10 g
Fat	< 1 g	0.5 g to 2 g
Folate	179 mcg	115 mcg to 147 mcg
Potassium	365 mg	131 mg to 373 mg
Iron	3.3 mg	1.8 mg to 3.9 mg

Should you choose lentils or beans?

Both are nutrient-rich choices. But here are some distinctions:

Cooking time: Lentils and beans that come in a can are already cooked. Dried lentils take about 15 to 25 minutes to cook. Dried beans take 1 to 2 hours to cook.
Convenience and prep time: Dried lentils don’t need to be soaked before cooking. Dried beans need to be soaked overnight, so you have to plan ahead.
Texture: Lentils soften and break down as they cook, making them a good choice for soups, stews, and sauces. Beans hold their shape better, which may make them better for salads and wraps.
Effects on digestion: Many people find lentils easier to digest than beans, especially if they’re prone to bloating or gas.
Glycemic index: Both lentils and beans are low-GI foods. But lentils’ lower GI may be helpful if you have diabetes or pre-diabetes and you’re trying to lower your blood sugar.

Tips for adding more legumes to your diet

Incorporating more legumes to your diet doesn’t mean you have to overhaul your eating habits. Here’s how you can get more legumes in your diet:

Add them to foods you already love. Making soup? Chili? Pasta sauce? Tacos? It’s easy to toss in some lentils and/or beans.
Swapping them in for meat. Replace some of the ground meat in burgers, meatballs, or stuffed peppers with lentils or smashed black beans.
Blending beans into soups, sauces, or smoothies. Some beans — like white beans (also called cannellini or great northern beans) — can add creaminess, protein, and fiber without a strong flavor.
Make them crunchy. Roasted beans make an excellent chip-like snack. Chickpeas or mature soybeans are excellent for this. Toss cooked beans in olive oil and whatever seasonings you like, and place them in the oven at 400°F.
Use canned legumes for convenience. Canned lentils and beans are ready to eat. Just rinse the water off them to reduce the sodium.

Be sure to increase portions gradually, especially if you’re not used to eating legumes. High or sudden fiber intake can sometimes cause bloating or gas.

Frequently asked questions

Yes, lentils are gluten-free. Gluten is found in certain grains — like rye, barley, and wheat. But lentils are a legume, not a grain, so they don’t contain any gluten.

No, lentils aren’t a complete protein. Complete proteins contain all nine amino acids your body needs but can’t make itself. Lentils are low in a few essential amino acids, including methionine.

But if you pair lentils with a methionine-rich food like rice, you can create a complete protein meal. Most plant foods aren’t complete proteins — but quinoa, chia seeds, and soy are a few exceptions.

Beans are a great source of carbs. They provide complex carbohydrates, which digest more slowly than refined carbs and provide steady energy. Beans are also high in fiber, which is great for:

Digestion
Heart health
Weight management
Blood sugar control

All types of lentils are good for you. Lentils contain phytonutrients, which are plant compounds that support health. Each color of lentils has its own unique group of phytonutrients and antioxidants. So including a variety of lentils in your diet is a great way to get a broad range of benefits.

There isn’t a single “best” bean. All beans are nutrient-dense, with each offering slightly different benefits. For example:

Kidney beans are higher in folate.
Navy beans are higher in fiber.
And chickpeas provide a bit more fat.

Eating a wide variety of beans will give you a wide range of nutrients and flavors.

The bottom line

Lentils and beans are both part of the legume family. Both are excellent for your health, although they have some minor differences in nutrition. Lentils are a bit higher in protein, while some beans pack more fiber. You can add legumes to your diet by swapping them in for part of the meat in recipes, roasting them for a crunchy snack, or blending them into soups.

why trust our exports reliability shield

Why trust our experts?

Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

Our editorial standards

Meet our experts

References

GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about how we ensure our content is accurate, thorough, and unbiased by reading our editorial guidelines.