Black beans (cooked) vs Lentils (cooked)
Both count toward 30 plants a week.
| Black beans (cooked) | Lentils (cooked) | |
|---|---|---|
| Protein · per 100 g | 8.9 g | 9.0 g |
| Carbs · per 100 g | 23.7 g | 20.1 g |
| Fat · per 100 g | 0.5 g | 0.4 g |
| Fiber · per 100 g | 8.7 g | 7.9 g |
| Energy · per 100 g | 132.0 kcal | 116.0 kcal |
| Protein · per 100 kcal | 6.7 g | 7.8 g |
| To hit 30 g protein | 339 g · 447 kcal | 333 g · 386 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Lentils (cooked) delivers 1.2× the protein per calorie of Black beans (cooked) (7.8 g vs 6.7 g per 100 kcal).
More protein / 100 g: LentilsMore fiber / 100 g: Black beansLighter per 100 g: LentilsSmaller 30 g portion: Lentils
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.