Apple Juice vs Lentils
Side-by-side macro comparison. Apple Juice vs Lentils per their standard serving sizes.
Macro Comparison Table
| Macro | Apple Juice | Lentils | Difference |
|---|---|---|---|
| Calories | 114 cal | 230 cal | -50% Apple |
| Protein | 0.2g | 18g | -99% Apple |
| Carbs | 28g | 40g | -30% Apple |
| Fat | 0g | 0.8g | -100% Apple |
Differences shown relative to Apple Juice. Positive = Apple Juice has more.
Quick Take
Apple Juice delivers 114 calories per serving with 0.2g protein, 28g carbs, and 0g fat. Lentils delivers 230 calories with 18g protein, 40g carbs, and 0.8g fat. The most meaningful difference: Apple Juice saves 116 calories per serving — meaningful over a week of meals. For protein density per calorie, Lentils wins at 31% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Apple Juice gives you 116 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Lentils delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Lentils brings 230 calories — useful when you're chasing a surplus and struggling to eat enough. Lentils delivers 18g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Apple Juice fits cleanly into keto with only 28g carbs. Lentils at 40g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Apple Juice or Lentils?
Lentils has more protein: 18g vs 0.2g per serving. That's a difference of 17.8g.
Which has fewer calories, Apple Juice or Lentils?
Apple Juice has 114 calories per serving vs 230 calories in Lentils — a difference of 116 calories.
Is Apple Juice or Lentils better for keto?
Apple Juice is the better keto choice at 28g carbs per serving vs 40g carbs in Lentils.
Is Apple Juice or Lentils better for weight loss?
For weight loss, Apple Juice gives you more calorie flexibility (116 cal less per serving). For preserving muscle during a deficit, Lentils delivers more protein per calorie. Most people on cuts benefit from Lentils.
Which Is Better for Your Goal?
🔥 Weight Loss
Lentils
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Lentils
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Apple Juice
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Apple Juice and Lentils stack up:
Full Apple Juice guide • Full Lentils guide • All comparisons