Lentils and quinoa are both quintessential health foods. They’re both rich sources of plant-based protein and gut-healthy fiber, but which is healthier?
When it comes to whole grains, quinoa is going to give you “a little more bang for your buck,” registered dietitian Theresa Gentile told TODAY.com previously. That’s because quinoa is technically a seed, meaning it has unique nutritional benefits compared to traditional whole grains like oats and brown rice.
Quinoa can also be considered a plant-based complete protein, which may be helpful if your protein sources are limited, says Natalie Rizzo, registered dietitian and TODAY.com nutrition editor.
But how does quinoa stack up against lentils? Another plant-based protein powerhouse that packs a ton of gut-healthy fiber, lentils may actually come out ahead on many nutrients compared to quinoa, Rizzo explains.
But with such different textures, flavors and culinary uses, both are healthy options you should consider including in your day.
Lentils Nutrition
In one half-cup of cooked lentils, you’ll find:
- 115 calories
- 9 grams of protein
- 0.36 grams of fat
- 20 grams of carbohydrates
- 8 grams of fiber
Quinoa Nutrition
A half-cup serving of cooked quinoa provides:
- 111 calories
- 4 grams of protein
- 1.75 grams of fat
- 20 grams of carbohydrates
- 2.5 grams of fiber
Fiber
A nutrient that many Americans don’t get enough of in their diets, fiber is crucial for proper gut health and bowel functions. But fiber also plays an important role in other bodily processes. It can help keep blood sugar levels in check and manage cholesterol absorption, for instance.
With a serving of lentils or quinoa, you’ll add a respectable amount of fiber to your plate. But, while a half-cup of quinoa provides 2 to 3 grams of fiber, the same serving of lentils (a type of legume) will net you 7 to 8 grams of fiber, which is already about a quarter of your daily fiber requirement, Rizzo says.
Quinoa isn’t devoid of fiber, but lentils are absolutely packed with this nutrient. So, if fiber is your primary goal, reach for lentils over quinoa.
Protein
Adults should generally aim to get at least 20 grams of protein at each meal. And while neither lentils nor quinoa will get you to that number on their own, they can be a great base for a high-protein meal.
However, yet again, lentils win out over quinoa.
A half-cup of cooked quinoa contains 4 grams of plant-based protein. But lentils provide more than double that amount, with about 9 grams of protein per half-cup serving.
Both of these foods do provide some filling, energizing protein. But lentils simply do it better, with nearly half the minimum amount of protein you should aim for at every meal.
Carbohydrates
While carbs get a bad rap, the truth is that this macronutrient is our body’s main source of energy and we all need some carbohydrates in our day.
Quinoa and lentils contain about an equal amount of carbohydrates per serving (about 20 grams per half-cup), making both of them healthy, nutrient-dense carb-rich foods.
Keep in mind that fiber is also considered a carbohydrate, so some of the carbs in these foods also contribute to their gut health benefits.
Fat
Another macronutrient that has an undeservedly bad reputation, fat is essential for many bodily functions and aids in feelings of satiety. But some types of fat are better for us than others.
So, although quinoa has nearly five times the fat present in lentils, it’s important to remember that the fat in quinoa has nutritional benefits. Like other seeds, much of the fat content in quinoa is thanks to healthy fatty acids, Gentile said previously, such as omega-3 and omega-6 fatty acids that can be beneficial for heart and brain health.
If you’re trying to keep fat as low in your diet as possible, lentils are unbeatable for the calories, protein and fiber. But quinoa does provide a boost of these healthy fats that aren’t present in lentils.
Other Nutrients
In addition to the major nutrients above, both lentils and quinoa are full of other important vitamins and minerals.
Lentils are a good source of B vitamins as well as essential minerals including iron, potassium and magnesium. Quinoa is also an especially rich source of magnesium, potassium and phosphorous, which makes it a great food to support bone health.
Both foods provide folate, and quinoa also contains vitamin E, an essential vitamin that also has antioxidant benefits.
As plant-based foods, both lentils and quinoa contain polyphenols, which are plant compounds that may have anti-inflammatory properties.
Are Lentils or Quinoa Healthier For You?
Both lentils and quinoa can be a healthy, filling base for a bowl, added to a salad or thrown into a hearty soup or stew.
And they have a similar nutritional makeup: Both are relatively high in plant-based protein, fiber, healthy carbs and micronutrients. But, when you compare them head to head, there is a clear winner, Rizzo says.
“There’s nothing wrong with eating quinoa, but it’s definitely not as nutritionally dense as lentils,” she explains.
While the two foods are nearly equal in terms of calories and carbs per serving, lentils provide more than double the protein and fiber that you’d get from quinoa.
Of course, that doesn’t mean quinoa isn’t healthy. It still does provide those important nutrients. And, when compared to other whole grains, it can be a more filling, nutritionally-dense option.
But that has also given quinoa a bit of a “health halo,” Rizzo says. While it may be higher in protein and fiber than brown rice, for instance, “people think that it’s a really good source of protein, and it’s not,” she explains, especially when put side by side with lentils.
It’s important to also recognize that these two foods are not necessarily interchangeable.
While quinoa has a fluffier, rice-like texture and mild, nutty taste, lentils can be “meatier,” Rizzo says. Although both can be topped with other ingredients in a bowl, for example, you can also blend lentils into more foods, like pasta sauce or burgers, to bump up the nutrients.
The cooking time is also different for these foods, Rizzo notes, with quinoa generally cooking up faster than lentils. However, these days, you can find pre-cooked lentils in the grocery store or even canned lentils. And, overall, lentils tend to be cheaper than quinoa.
“Choose the one that works best for whatever you’re looking for, whether it’s taste, convenience or affordability,” Rizzo says. “But in terms of nutrition, I would definitely say that lentils come out on top.”