In Indian kitchens, lentils and chickpeas are not just ingredients, they are staples. From simple dal-chawal to chole with roti, these legumes are part of everyday meals across the country.
They are affordable, easy to cook, and packed with nutrition.
For vegetarians, especially, they are an important source of protein.
As more people focus on healthy eating, weight management, and high-protein diets, lentils and chickpeas have gained even more attention. Fitness experts recommend them. Dieticians suggest them. And families continue to cook them the traditional way.
But when it comes to daily diet choices, many people wonder: Which one is better, lentils or chickpeas? Do they offer the same benefits? Is one higher in protein? Is one easier to digest?
Here’s a simple breakdown to help you understand the difference and decide what works best for you.
WHAT ARE LENTILS?
Lentils are small, lens-shaped legumes. In India, they are commonly known as dal. Popular varieties include:
- Masoor dal (red lentils)
- Moong dal (green gram)
- Toor dal (pigeon pea)
- Urad dal (black gram)
They cook quickly and are often used in soups, curries, and khichdi.
Nutrition in Lentils (per cooked cup)
- Protein: Around 18 grams
- Fibre: Around 15 grams
- Low fat
- Rich in iron, folate, and potassium
Lentils are especially good for people looking to increase protein without adding too many calories.
WHAT ARE CHICKPEAS?
Chickpeas, also called chana, are round and slightly larger than lentils. They are commonly eaten as:
- Kabuli chana (white chickpeas)
- Kala chana (brown chickpeas)
They are used in dishes like chole, salads, hummus, and roasted snacks.
Nutrition in Chickpeas (per cooked cup)
- Protein: Around 14–15 grams
- Fiber: Around 12 grams
- Slightly higher in carbohydrates
- Good source of iron, magnesium, and zinc
Chickpeas are more calorie-dense than lentils but are also very filling.
PROTEIN: WHICH ONE WINS?
Both lentils and chickpeas are excellent plant-based protein sources.
However, lentils slightly lead in protein content per cup. If your main goal is boosting protein intake, especially for muscle building or weight loss, lentils may give you a small advantage.
That said, the difference is not very large. Both can easily fit into a high-protein diet.
DIGESTION AND GUT HEALTH
Lentils are generally easier and quicker to digest, especially split dals like moong and masoor. They cook faster and are lighter on the stomach.
Chickpeas can sometimes cause bloating if not soaked or cooked properly. Soaking them overnight and cooking them well helps improve digestion.
Both legumes are rich in fibre, which supports gut health, prevents constipation, and helps control blood sugar levels.
WEIGHT LOSS AND FULLNESS
If you are trying to lose weight, both lentils and chickpeas can help because:
- They keep you full for longer
- They reduce unhealthy cravings
- They stabilise blood sugar levels.
Lentils are slightly lower in calories, making them a better option for calorie-conscious diets. Chickpeas, on the other hand, are more filling due to their dense texture.
VERSATILITY IN DAILY MEALS
Lentils are ideal for:
- Daily dal
- Soups
- Light dinners
- Khichdi
Chickpeas are perfect for:
- Salads
- High-protein snacks
- Chole
- Hummus
Including both in your weekly diet gives variety and balanced nutrition.
SO, WHICH SHOULD YOU CHOOSE?
There is no clear “winner.” Both lentils and chickpeas are nutritious, affordable, and easy to include in Indian meals.
Choose lentils if:
- You want slightly higher protein
- You prefer lighter meals
- You need something easy to digest
Choose chickpeas if:
- You want a more filling meal
- You enjoy salads or Mediterranean-style dishes
- You need a nutrient-dense snack
The best approach is balance. Rotate different dals and chana varieties throughout the week. This ensures you get a wide range of nutrients.
In the end, both lentils and chickpeas prove that simple, traditional foods can be powerful superfoods. Adding them regularly to your daily diet is a smart and healthy choice.
