Eggs vs Lentils: Nutritional Comparison
Quick answer: Eggs has more protein (13g vs 9g per serving). For grams of protein per calorie, eggs wins.
Nutritional Comparison (per serving)
| Nutrient | Eggs | Lentils |
|---|---|---|
| Calories | 155 kcal | 116 kcal |
| Protein | 13g | 9g |
| Carbs | 1.1g | 20g |
| Fat | 11g | 0.4g |
| Fiber | 0g | 7.9g |
| Serving | 100g (about 2 large eggs) | 100g cooked (about 1/2 cup) |
| Category | Protein | Protein |
| Best For | Muscle Gain, Maintenance, Budget Friendly | Vegan Protein, Weight Loss, Budget Friendly |
Eggs
Eggs are nature's perfect protein package, providing complete amino acids, healthy fats, and essential vitamins at an affordable price point.
Key Benefits
- Complete protein with all essential amino acids
- Rich in choline for brain health
- Contains healthy fats
- Affordable protein source
Best for: Muscle Gain, Maintenance, Budget Friendly
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: Eggs at 13g per serving.
- For protein per calorie: Eggs delivers 8.4g 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 eggs or lentils better for weight loss?
Almost identical: 155 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?
Eggs wins on protein with 13g per serving versus 9g for lentils. Per calorie, that's 8.4g 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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