Which Is Better for Protein and Fiber?
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Lentils and beans provide similar nutrients with slight variations in protein and fiber content. You can eat both legumes to improve your metabolic and digestive health.
Beans and lentils have very similar nutritional profiles, so it’s difficult to compare them. In fact, whether one trumps the other in terms of protein and fiber depends largely on the specific type you’re eating.
For example, a study comparing the nutrition of various beans and lentils found:
- Red beans had the most protein, while home-cooked green lentils came in second.
- Canned brown lentils had the least protein.
Another study compared the nutrition of five beans: pinto, navy, Great Northern, Red Kid, and Black. Cooked pinto beans had the most protein, while cooked white beans had the most fiber.
Preparation matters too. Research has shown that legumes – edible seeds of plants in the legume family, including beans and lentils – contain more fiber, protein, amino acids, vitamins and minerals when cooked at home rather than canned.
Again, the nutrient content of beans and lentils depends on growing conditions, varieties and cooking methods. However, they have similar nutritional profiles.
Lentils and beans are considered excellent sources of carbohydrates, fiber and plant-based protein. They are also rich in magnesium, zinc, folate, B vitamins, selenium and iron.
| 1 cup (198 grams) cooked lentils | 1 cup (172 grams) cooked black beans | |
|---|---|---|
| Calories | 226 | 227 |
| Carbohydrates | 38.6 grams (g) | 40.8g |
| Fiber | 15.6g | 15g |
| Protein | 17.9g | 15.2g |
| Fat | 0.7g | 0.9g |
| Iron | 6.6g | 3.6g |
| Magnesium | 71.3 milligrams (mg) | 120 mg |
| Zinc | 2.5mg | 1.9mg |
| Selenium | 5.5 micrograms (mcg) | 2mcg |
| Folate | 358mcg | 256 mcg |
| Potassium | 731 mg | 611 mg |
The American Dietary Guidelines recommend eating beans and lentils. It’s a good idea to mix them.
Each legume or lentil has different ratios of soluble and insoluble fiber. They also differ in their amino acid profiles, micronutrients (like vitamins and minerals), and other healthy compounds.
Beans and lentils are available canned for convenience, but you can also cook them at home. Pressure cooking cooks beans faster, while lentils are easily boiled in a regular pot. The most popular ways to use beans and lentils are:
- Beans with Corn Tortillas
- Rice and beans
- Eight Treasure Porridge
- Gluten-free recipes
- Dips
- Soups and stews
- Beans and lentils can replace eggs in some recipes
- Tofu with beans or lentils
- Bean and lentil flour pasta
- Bean and lentil flour bread and muffins
Since these two legumes are very nutrient-dense, they have many health benefits:
- Eye health support. Carotenoids are beneficial plant pigments that give lentils their yellow, orange and red color. Beta-carotene converts into vitamin A, while lutein And zeaxanthin help protect eyes.
- Better weight management. A meta-analysis found that consuming 130 g of legumes daily can help reduce body weight. The drop was significant compared to other weight maintenance and loss diets.
- A healthy gut microbiome. Lentils and beans contain resistant starch, which is used in the body as food for good bacteria in the gut. In one study, participants who added a cup of beans to their daily diet for eight weeks saw an increase in beneficial gut bacteria.
- More stable blood sugar. Beans and lentils have a low glycemic index, which means they do not cause a rapid rise in blood sugar. A small study found that mixing rice or instant potatoes with lentils (50-50) reduced blood sugar more than eating rice or potatoes alone.
- Benefits for heart health. A meta-analysis found that eating beans reduced cholesterol by 19% and the risk of heart disease by 11%. Meanwhile, another study concluded that people who ate lentils had significantly lower levels of fasting low-density lipoprotein (LDL) cholesterol and total cholesterol.
- A well-balanced diet. Most Americans get enough protein, but fiber doesn’t. Eating more legumes can help you achieve these goals. For example, people should consume 14 g of fiber per 1,000 calories on a standard 2,000-calorie diet. One cup of beans provides more than half that amount.
Beans contain compounds, such as phytates, lectins and tannins, that can reduce the body’s absorption of nutrients. Phytates bind to iron, zinc, magnesium, calcium and potassium, reducing their absorption. They can also bind to lipids (fats), reducing the absorption of fat-soluble vitamins like vitamin D.
Legumes can cause digestive symptoms in some people. They contain indigestible carbohydrates, like alpha-galactosides, which your digestive system cannot absorb because it lacks the enzyme needed to break them down.
Different legumes contain varying amounts of alpha-galactosides. Common beans, soybeans, chickpeas, peas and lentils have higher levels. These molecules travel to the colon, where bacteria ferment them. This produces gases like hydrogen, carbon dioxide and methane, which can cause abdominal pain, bloating, distention and diarrhea.
Several methods can reduce the compounds responsible for gastrointestinal discomfort. Soaking and cooking dried beans and lentils overnight decreases these molecules, but the success of this method depends on the type of legume, water and salt levels, temperature, and soaking time. Soaking and half an hour of pressure cooking can reduce these molecules by 40 to 90 percent or more.
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