a bowl of lentils

Protein in Lentils vs Chicken

Posted by Chris Manus on

Have you ever wondered which food offers the best protein for your body? Whether it’s chicken, lentils, beef, or any other form of meat, knowing the difference between these sources is essential in doing what's best for yourself and staying healthy. In this blog post, we'll discuss two popular options: lentils vs. chicken as good sources of protein in your diet. We'll compare their nutritional content, look at how much of each to eat on a daily basis, and explore some delicious recipes incorporating both so you can make an informed choice about the protein that’s right for you.

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The Protein Content

When it comes to fitness and getting enough protein in your diet, chicken breast might be the first thing that comes to mind. After all, it's considered the gold standard with about 23.2g of protein per 100g. But don't discount lentils just yet. These tiny legumes pack a powerful protein punch with an impressive 9.02 grams per 100g. That's even more than most beans and quinoa. Lentils are also a great choice for those following a vegetarian or vegan diet. So next time you're looking to add some protein to your meals, don't shy away from lentils as a viable and tasty option.

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The Fat

When it comes to comparing lentils and chicken, one factor to consider is the amount of fat in each. Lentils come out on top, with only 0.38g of fat per 100g compared to 1.65g in chicken. That's a whopping 334% difference! With lentils being a great source of protein and also low in fat, they are definitely a food to add to your fitness-friendly diet. By choosing lentils over chicken, you can satisfy your cravings without compromising your health and fitness goals.

The Caloric Content

chicken breasts grilling

If you’re trying to lose weight or maintain a certain weight, you might be concerned about the caloric content of these two protein sources. A 100g serving of boneless, skinless chicken breast contains about 165 calories, while a 100g serving of lentils contains approximately 116 calories. This makes lentils a more calorie-friendly option.

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The Cooking Process

Another factor to consider is the cooking process. Chicken can be easily overcooked and dry out, making it less palatable and enjoyable. On the other hand, lentils can be cooked in a variety of ways, from soups and stews to salads and veggie burgers, making them a more versatile option.

Lentil Meal Examples

Red lentil soup is a comforting and satisfying option that can be loaded up with veggies for extra nutrition. Lentil shepherd's pie is another tasty choice that is perfect for those seeking a comforting, filling meal. Whether you're a vegetarian looking for plant-based protein, or simply want to switch things up in the kitchen, recipes featuring lentils are a great option for staying on track with your fitness goals. By incorporating more lentils into your diet, you can fuel your body with the necessary nutrients while also satisfying your taste buds.


Maintaining a healthy and active lifestyle starts with making smart food choices. Many health-conscious people get their daily protein intake from chicken and lentils. Lentils are a healthy option because they contain significant amounts of several key vitamins and minerals like folate, iron, and magnesium. Chicken, however, is just as healthy because it contains protein and B vitamins (B3, B6, and B12). Lentils and chicken are both great ways to get the protein and other nutrients your body needs whether you're bulking up for the gym or just trying to stay fit in general.



a variety of lentils

If you're trying to maintain a healthy diet while keeping an eye on your budget, you might be wondering if lentils or chicken is the better option. Lentils are much more affordable than many cuts of chicken, making them a budget-friendly option for anyone looking to stay healthy without breaking the bank. Ultimately, both lentils and chicken can be great additions to a fitness-focused diet, so it's up to you to decide which one suits your taste and budget best.

Final Verdict

Regarding the choice between lentils and chicken, the verdict may depend on your fitness goals. Lentils are an excellent plant-based source of protein, making them an excellent option for vegetarians and vegans attempting to gain muscle. Chicken, however, is a lean protein that is low in fat and high in iron for those who adhere to a meat-based diet. In the end, both lentils and chicken can provide an abundance of nutrients that are essential for maintaining a healthy body. Whether you decide to incorporate lentils or chicken into your diet, you should consider your fitness goals and what works best for your specific needs.

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Hitting Your Protein Goals

As you can see, both lentils and chicken offer a great source of protein. So when it comes to deciding which one is best for you, focus on your unique health goals and make sure to add both proteins into your diet in moderation. Not only will that help with getting enough of the essential nutrient each day, but it also ensures that you’re enjoying the benefits of multiple sources. It's always a good idea to maintain food diversity so you don't miss out on any valuable nutrients or other properties. Plus, if you ever get tired of cooking up the same meals repeatedly, varying the sources of your protein is an easy way to pep up dinner time!

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