Chicken Breast vs Lentils: Nutritional Comparison
Quick answer: Chicken Breast delivers 3.4× the protein per serving (31g vs 9g).
Nutritional Comparison (per serving)
| Nutrient | Chicken Breast | Lentils |
|---|---|---|
| Calories | 165 kcal | 116 kcal |
| Protein | 31g | 9g |
| Carbs | 0g | 20g |
| Fat | 3.6g | 0.4g |
| Fiber | 0g | 7.9g |
| Serving | 100g (about 3.5 oz) | 100g cooked (about 1/2 cup) |
| Category | Protein | Protein |
| Best For | Muscle Gain, Weight Loss, Maintenance | Vegan Protein, Weight Loss, Budget Friendly |
Chicken Breast
Chicken breast is the most popular lean protein source for fitness enthusiasts. Its high protein content and minimal fat make it ideal for any nutritional goal.
Key Benefits
- High protein-to-calorie ratio
- Versatile in recipes
- Low fat content
- Rich in B vitamins
Best for: Muscle Gain, Weight Loss, Maintenance
Lentils
Lentils are a nutritional powerhouse combining plant protein, fiber, and complex carbohydrates. They're one of the best food choices for plant-based fitness nutrition.
Key Benefits
- Excellent plant protein source
- Very high in fiber
- Rich in iron and folate
- Budget-friendly
Best for: Vegan Protein, Weight Loss, Budget Friendly
Which One Should You Pick?
- For a calorie deficit: Lentils at 116 kcal per serving.
- To hit a protein target: Chicken Breast at 31g per serving (3.4× the lentils option).
- For protein per calorie: Lentils delivers 7.8g of protein per 100 kcal — the more efficient pick if you're tracking macros tightly.
- For satiety/fiber: Lentils (7.9g fiber).
Frequently Asked Questions
Is chicken breast or lentils better for weight loss?
Almost identical: 165 vs 116 kcal per serving. For weight loss, base your pick on which keeps you fuller (Lentils has more fiber) rather than calories.
Which has more protein?
Chicken Breast wins on protein with 31g per serving versus 9g for lentils. Per calorie, that's 18.8g protein/100 kcal vs 7.8g protein/100 kcal — useful context when you're aiming for a high-protein, controlled-calorie day.
Can I eat both in the same meal?
Both are protein sources, so stacking them in one meal duplicates macros instead of balancing them. Rotate across meals or pair each with a different macro category (carbs and a fat source).
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