Lentils (cooked)
9.0gprotein / 100g116 cal · 0.4g fat · $ · Quality 0.63
Quinoa (cooked)
4.4gprotein / 100g120 cal · 1.9g fat · $$ · Quality 0.85
Lentils (cooked) delivers a clearly higher protein density than Quinoa (cooked) — 9.0g vs 4.4g per 100g, a gap of 4.6g that adds up fast across multiple servings.
Quinoa (cooked) pulls ahead on protein quality specifically (one of the few complete-protein grains (technically a seed)), even in categories where Lentils (cooked) wins on raw grams.
Lentils (cooked) is also the cheaper option ($ vs $$), which matters if you're eating either one regularly rather than occasionally.
Lentils (cooked)'s typical serving also delivers more leucine (650mg vs Quinoa (cooked)'s 350mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
Protein quality is the real differentiator here: Quinoa (cooked)'s stronger amino acid profile gives it a genuine edge for muscle-building purposes, even with similar gram counts.
Full nutrition comparison
| Per 100g | Lentils (cooked) | Quinoa (cooked) |
|---|---|---|
| Protein | 9.0g | 4.4g |
| Calories | 116 | 120 |
| Fat | 0.4g | 1.9g |
| Carbs | 20.1g | 21.3g |
| Fiber | 7.9g | 2.8g |
| Quality score | 0.63 | 0.85 |
| Relative cost | $ | $$ |
| Prep time | 25 min | 20 min |
Frequently asked
Which has more protein, lentils (cooked) or quinoa (cooked)?
Lentils (cooked) has 9.0g of protein per 100g compared to Quinoa (cooked)'s 4.4g.
Which is lower in calories?
Lentils (cooked) is lower in calories per 100g, at 116 vs the other's 120.