Which Has More Protein, Lentils or Eggs? A Complete Guide

December 1, 2025 •

4 min read

According to nutritional data, a single cup of cooked lentils provides significantly more protein than a single large egg. However, the debate over which has more protein, lentils or eggs, is more nuanced when considering factors like protein quality, supporting nutrients, and serving size. This guide breaks down the full nutritional profile of each to help you make an informed decision for your diet.

Quick Summary

This article explores the protein content and overall nutritional value of lentils versus eggs. It compares the quantity and quality of protein, alongside other key nutrients like fiber, iron, and fats, to determine which is superior for different dietary goals.

Key Points

Lentils offer more protein by volume: A cup of cooked lentils contains approximately 18g of protein, while one large egg contains about 6g.
Eggs have complete protein: The protein in eggs is considered 'complete,' containing all nine essential amino acids, whereas lentils are 'incomplete'.
Lentils are rich in fiber and iron: Lentils provide significant amounts of dietary fiber and iron, which eggs lack entirely.
Eggs are a source of choline and Vitamin D: Eggs are rich in choline for brain health and Vitamin D, a nutrient less common in food sources.
Combining is often best: For a complete nutritional profile, combining both lentils and eggs in your diet leverages the unique strengths of each food.

Protein Powerhouse Showdown: The Numbers Game

When strictly comparing the amount of protein per serving, lentils are the clear winner. A single cup (198 grams) of cooked lentils boasts approximately 18 grams of protein. By contrast, one large chicken egg (50 grams) contains about 6 grams of protein. This means you would need to eat three eggs to match the protein quantity found in one cup of lentils.

Comparing Protein Quality: Complete vs. Incomplete

While lentils contain more total protein by volume, eggs offer a "complete" protein profile. This means eggs contain all nine essential amino acids that the human body cannot produce on its own. Lentils, like most plant-based proteins, are "incomplete" because they are lower in certain essential amino acids, namely methionine. However, this is easily remedied. Vegetarians and vegans can simply pair lentils with other foods, like whole grains, to create a complete protein meal. This is why traditional dishes pairing lentils with rice are so effective for nutrition.

A Broader Look at Nutritional Differences

Beyond protein, lentils and eggs offer distinct nutritional benefits. Both are excellent sources of various vitamins and minerals, but their overall composition varies significantly.

The All-Star Nutrients in Lentils

Lentils are packed with health-boosting compounds that eggs simply don't provide. Key nutritional highlights include:

Fiber: A single cup of cooked lentils provides a massive 16 grams of dietary fiber, crucial for digestive health and appetite control. Eggs contain zero fiber.
Iron: Lentils are a fantastic plant-based source of iron, with 1 cup providing a substantial portion of your daily needs.
Folate: This B vitamin is abundant in lentils and vital for red blood cell formation and fetal development.
Low Fat: Lentils are naturally low in fat and contain no cholesterol.

The All-Star Nutrients in Eggs

Eggs are a dense source of nutrients, offering benefits not found in lentils. Notable nutritional highlights include:

Choline: Eggs are one of the best dietary sources of choline, an essential nutrient for brain health and memory.
Vitamin D: Eggs are one of the few natural food sources of Vitamin D, which is vital for bone health and immune function.
Healthy Fats: Eggs contain healthy fats that help with the absorption of fat-soluble vitamins.
Selenium: A large egg provides nearly 30% of the daily value for selenium, an important antioxidant mineral.

Comparison Table: Lentils vs. Eggs (Per 100g Cooked)


Nutrient	Lentils	Large Egg
Protein	9.02 g	12.6 g
Calories	116 kcal	143 kcal
Fat	0.38 g	9.5 g
Carbohydrates	20.13 g	0.7 g
Fiber	7.9 g	0 g
Iron	3.3 mg	1.9 mg
Folate	181 mcg	44 mcg
Choline	65 mg	294 mg

Note: Nutritional information can vary based on serving size, cooking method, and type of lentil.

How to Choose for Your Diet

For most people, the optimal approach is not to choose one over the other but to incorporate both into a balanced diet. Each food offers a unique and powerful nutritional profile that can complement the other.

For Vegans and Vegetarians: Lentils are an indispensable source of plant-based protein, iron, and fiber. Combining them with other plant sources ensures a complete amino acid profile.
For Omnivores: Eggs provide a convenient and complete protein source, alongside essential vitamins like choline and D. Combining eggs with a side of lentils can create a highly nutritious and balanced meal.
For Heart Health: Those watching their cholesterol should be mindful of egg consumption, though research now suggests dietary cholesterol is less impactful on blood cholesterol than once thought. Lentils, with their high fiber content, are excellent for lowering LDL cholesterol.

Making Your Choice

The choice between lentils and eggs depends largely on your individual dietary needs and health goals. Are you focused on increasing fiber intake and boosting plant-based nutrients? Lentils are your star player. Are you looking for a convenient source of complete protein, choline, and vitamin D? Eggs are an unbeatable choice.

Ultimately, a combination of both can offer the best of both worlds, ensuring you get a wide spectrum of essential nutrients. Rather than asking which is better, consider how they can work together to create a more robust and varied diet. For more information on creating a balanced, heart-healthy diet, consult the American Heart Association's dietary guidelines.

Conclusion: It's Not a Competition, It's a Complement

In the showdown of which has more protein, lentils or eggs, the raw numbers show lentils provide more protein per cup than eggs do per unit. However, the nutritional story is far more intricate than a simple protein comparison. Eggs provide a complete protein and key fat-soluble vitamins, while lentils offer unparalleled fiber, folate, and iron. Instead of viewing them as competitors, consider them powerful allies in building a nutrient-rich and balanced diet. Integrating both into your meals allows you to harness the unique strengths of each food, supporting a healthier, more complete nutritional intake. A diet that incorporates both plant-based and animal-based protein sources is often the most comprehensive approach to meeting all your nutritional needs.

Frequently Asked Questions

No, lentils are an incomplete protein source, meaning they are lower in certain essential amino acids like methionine. However, they can be combined with grains to form a complete protein meal.

You can use lentils as a primary protein source, especially if you are vegan or vegetarian. However, you'll need to consume a larger quantity by weight to match the complete amino acid profile provided by eggs.

Both can be beneficial for weight loss. Lentils are high in fiber, which promotes a feeling of fullness, while eggs offer satiating, high-quality complete protein.

For most healthy people, consuming eggs in moderation does not significantly impact blood cholesterol levels. Recent research indicates that dietary cholesterol has less impact than previously thought.

Lentils are a much richer source of iron than eggs, making them an excellent iron-boosting option, especially for plant-based diets.

Yes, eggs are a rare dietary source of choline, important for brain health, and Vitamin D. They also contain antioxidants like lutein and zeaxanthin, beneficial for eye health.

You can incorporate both into your diet through various recipes. Consider making a lentil and egg curry, topping a lentil soup with a hard-boiled egg, or adding boiled eggs to a lentil salad.