If you are wondering which of these three will deliver the highest protein to carb ratio and the most fiber, then lentils would be your answer. One cup of lentils has more fiber and protein than a cup of white beans with 6 fewer grams of carbs and 23 fewer calories.

Quinoa has about half the protein and a third of the fiber of lentils for approximately the same number of grams of carbs and calories. No surprise. I could eat a cup of quinoa without being full (which is part of the reason I toast and season it and use as an accent, yet a quarter to a third of  a cup of lentils and I’m topped off, especially when combined with herbs and vegetables.