Beans or lentils? Nutritionists compare the healthier choice

Beans and lentils are both strong additions to a daily diet, but they differ in cooking time, texture and nutritional content, nutritionists say.

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Beans are larger, require longer cooking and come in different types, such as black beans, cranberry beans or chickpeas.

Beans come in many varieties, including black beans, cranberry beans and chickpeas. They are larger and generally require longer cooking. Lentils are smaller, cook more quickly and are commonly sold in red, green and brown varieties.

USDA figures show that 100 grams of cooked beans contain 117 calories, 7 grams of protein, 1 gram of fat, 20 grams of carbohydrates and 7 grams of fiber. The same amount of cooked white beans contains 119 calories, 6.5 grams of protein, 1 gram of fat, 20 grams of carbohydrates and 7 grams of fiber. Cooked lentils contain 114 calories, 9 grams of protein, 0.4 grams of fat, 19.5 grams of carbohydrates and 8 grams of fiber per 100 grams.

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Lentils are smaller, cook more quickly and are most commonly divided into red, green or brown.

Nutritionist Rachel Gargano says beans are rich in protein, fiber, iron, folate, phosphorus, antioxidants and other bioactive compounds. Protein and fiber can help maintain steady energy and fullness, while iron supports hemoglobin production. Research cited in the article links higher bean consumption with better diet quality and greater intake of nutrients that people often lack.

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Protein and fiber are particularly important for maintaining stable energy levels and a feeling of fullness, which helps you avoid snacking between meals.

Some people avoid beans because they cause gas. Gargano attributes this to raffinose, a carbohydrate fermented by gut bacteria. Soaking dried beans overnight or cooking them longer may help reduce the resulting bloating.

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Many people avoid beans primarily because of gas.