Lentils vs Meat (Chicken/Beef): Protein and Nutrition Comparison

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Lentils are one of the best legumes when it comes to plant-based protein sources.

Additionally, it’s a natural substitute for meat like ground beef (in things like shepherd’s pie and rice dishes).

But while there are similarities, there are also some big differences in what you’re getting (nutritionally speaking) from lentils compared to meat.

I’ve gone over the main differences between lentils and popular types of meats (chicken, ground beef), so that you can get the answer to any questions you have.

Lentils vs Meat: Protein and Amino Acid Comparison

Let’s start with protein, since that’s likely the first question you have about these protein sources.

While lentils are good for a plant-based source of protein, there’s not too much of a comparison:

  • 1 cup lentils (230 calories) – 17.9 grams protein
  • 300 grams chicken breast (237 calories) – 50.4 grams protein
  • 150 grams ground beef (321 calories) – 39.9 grams protein

On a per calorie basis, most types of meat will have significantly more protein than lentils.

Amino Acid Profiles of Lentils, Chicken, and Ground Beef

Because meat has so much more protein when we match serving sizes by calories, it makes sense to assume that it will also have more of each essential amino acid.

The data below confirms that guess:

  RDA RDA Lentils Chicken Breast Ground Beef (lean)
  mg per kg for 70 kg person 1 cup 300 grams 150 grams
Calories     230 237 321
Tryptophan (mg) 4 280 160 549 222
Threonine (mg) 15 1050 640 2,058 1,562
Isoleucine (mg) 20 1400 772 2,436 1,757
Leucine (mg) 39 2730 1,295 3,603 3,111
Lysine (mg) 30 2100 1247 4,005 3,317
Methionine (mg) 15 1050 152 1,311 1,041
Phenylalanine (mg) 25 1750 881 1,935 1,542
Valine (mg) 26 1820 887 2,418 1,958
Histidine (mg) 10 700 503 1,434 1,316

In one of our servings, each type of meat exceeded the recommended daily value for all essential amino acids (besides tryptophan for ground beef).

Considering it’s not rare to have more than one serving, the amino acid profile for either chicken or beef isn’t something you’d be worried about.

Lentils are a different story.

They still have a good amount of most amino acids. With just a few cups you’ll meet your daily value for most of them.

But like the amino acid profile for other legumeslentils are low in methionine. If you are vegan, you want to make sure that you’re getting methionine from other sources (doesn’t necessarily have to be in the same meal though).

The 30 Best Vegan Food Sources of Methionine

Lentils vs Meat: Which is Most Nutritious?

So, the protein isn’t really a comparison. Meat has more, and a better amino acid profile.

But nutritional value is a different story.

With the same serving sizes as above, I looked at the nutrients in each of the foods that were present in significant amounts.

Take a quick look at the data below:

  Lentils (%DV) Chicken Breast (%DV) Ground Beef (%DV)
Fiber 63% 0% 0%
Thiamin 22% 3% 3%
Niacin 10% 51% 39%
Vitamin B6 18% 24% 26%
Folate 90% 0% 1.5%
Vitamin B12 0% 3% 63%
Iron 37% 6% 24%
Magnesium 18% 6% 7.5%
Phosphorus 36% 18% 28.5%
Potassium 21% 6% 13.5%
Zinc 17% 6% 66%
Copper 25% 6% 6%
Manganese 49% 6% 1.5%
Selenium 8% 33% 46.5%

Lentils lead 9 of the 14 nutrients. While each meat source does have a decent amount of minerals, I still think it’s pretty clear that lentils are more well-rounded and nutritious.

I found the levels of zinc particularly interesting. The beef had the most by far, but lentils had much more than the chicken.

Summary: Are Lentils or Meat Healthier?

So where does this leave us.

Meat has a lot more protein than lentils, but lentils still have a decent amount of protein. It’s why vegan athletes typically base their diet on legumes like lentils and soybeans.

If you’re really looking for protein, you should see how seitan stacks up vs chicken, it’s pretty close.

When it comes to nutrients, lentils have more overall nutritional value.

In addition, you need to consider other factors like saturated fat, which most meat has. It’s a controversial topic, but depending on where you land on it, that may push you towards saying that lentils are healthier.

I’m not really trying to make a conclusion about which is healthier, just to provide you with the nutritional data here in a clear way to help you plan your diet.

If you have any questions, or think I left something out, leave me a comment below.

About the author

Dale C.

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance writer. Trying to do my small part in making the world better by writing about the wonderful world of veganism.

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