Lentils
Black Beans
At first glance, the two look pretty similar—both are nutrient-dense, low in fat, and packed with plant-based protein and fiber. But when you dig a little deeper, a few subtle differences emerge.
“Both lentils and beans are nutrition powerhouses that offer many positive health benefits, are versatile, and budget-friendly,” said Vandana Sheth, RDN, CDCES, FAND, a Los Angeles-based dietitian specializing in plant-based nutrition and diabetes.
For one, “lentils provide slightly more protein than beans,” Sheth said. “They’re easy to cook and digest, making them a great option, especially for plant-based protein.”
That said, “beans may slightly vary according to the type of bean—anywhere from 6 to 9 g of protein, with soy beans and navy beans being in the higher range,” said Gisela Bouvier, MBA, RDN, LDN, a registered dietitian nutritionist at Gisela Bouvier Nutrition.
Lentils May Be Easier on Your Stomach
When it comes to gut health, “lentils can be easier to digest, and beans provide more fermentable fiber,” said Sheth.
That fermentable fiber acts as a prebiotic, which means it feeds the good bacteria in your gut to support a balanced microbiome.
Lentils, on the other hand, are gentler for people who tend to get gassy from beans, making them a smart entry point if you’re increasing your fiber intake.
Lentils May Be Slightly Better for Heart Health
Both lentils and beans support cardiovascular health thanks to their high fiber, potassium, and low-fat content. But “lentils slightly edge out beans for heart health benefits because of their soluble fiber, potassium, and minimal sodium and fat content,” said Sheth.
Soluble fiber reduces cholesterol by binding to it during digestion and facilitating its removal from the body. Potassium helps relax blood vessels and flush out excess sodium, which can help lower blood pressure.
“Regular consumption of lentils has been shown to lower cholesterol and blood pressure, and reduce the risk of heart disease and type 2 diabetes,” said Bouvier.
Both Are Good for Energy and Blood Sugar
Because both lentils and beans are rich in complex carbohydrates and protein, they provide steady, slow-digesting energy without the spikes and crashes that come from refined carbs like white bread or pasta.
The combination of protein, fiber, and complex carbohydrates also slows digestion and helps regulate blood sugar levels, said Sheth. Stable blood sugar levels translate to steadier energy and fewer cravings between meals.
Lentils may digest a bit faster, while beans’ extra fiber offers prolonged fullness. Either way, both are excellent for sustaining energy throughout the day or before a workout.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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USDA. Lentils, mature seeds, cooked, boiled, without salt. Updated April 1, 2019.
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USDA. Beans, black, mature seeds, canned, low sodium. Updated April 1, 2019.
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Mayo Clinic. What are probiotics and prebiotics? Updated April 25, 2025.
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Ghavami A, Ziaei R, Talebi S, et al. Soluble Fiber Supplementation and Serum Lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2023;14(3):465-474. doi:10.1016/j.advnut.2023.01.005
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American Heart Association. How Potassium Can Help Prevent or Treat High Blood Pressure. Updated August 14, 2025.
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Cleveland Clinic. Eating for Energy: Foods That Fight Fatigue. Updated June 21, 2024.
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Harvard T.H. Chan School of Public Health. Carbohydrates and Blood Sugar. Updated August 5, 2025.
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