If you’re trying to track your protein intake, understanding protein in dal per 100g is essential—especially in Indian diets where dal is a daily staple. Lentils are affordable, nutritious, and a key plant-based protein source.
In this guide, we’ll break down protein in dal per 100g, compare different types of dal, and help you use them effectively for muscle gain or weight loss.
🖼️ Types of Dal in India
🧾 Protein in Dal Per 100g (Raw vs Cooked)
📊 Raw Dal (Per 100g)
| Type of Dal | Protein |
|---|---|
| Moong Dal | 24g |
| Masoor Dal | 25g |
| Toor Dal | 22g |
| Chana Dal | 21g |
| Urad Dal | 24g |
📊 Cooked Dal (Per 100g)
| Type of Dal | Protein |
|---|---|
| Moong Dal | 7–9g |
| Masoor Dal | 8–9g |
| Toor Dal | 7–8g |
| Chana Dal | 8–9g |
👉 Cooking reduces protein density because dal absorbs water.
🧬 Why Dal Is Important for Protein
Dal is a staple because it is:
- 🌱 Plant-based
- 💰 Affordable
- 🥗 Nutrient-rich
However, dal is not a complete protein alone.
👉 Combine with rice or roti for complete amino acids.
📚 Scientific reference:
https://www.healthline.com/nutrition/legumes-benefits
🖼️ Dal Cooked Dishes
💪 Benefits of Protein in Dal
🏋️♂️ 1. Supports Muscle Growth
Provides essential amino acids when combined with grains.
👉 Related:
https://calculatorprotein.com/blog/how-much-protein-do-i-need-per-day/
🔥 2. Helps with Weight Loss
High protein + fiber reduces hunger.
👉 Also read:
https://calculatorprotein.com/blog/high-protein-foods-for-weight-loss/
❤️ 3. Supports Heart Health
Low fat and rich in fiber.
⚡ 4. Provides Long-Lasting Energy
Complex carbs release energy slowly.
🆚 Dal vs Other Protein Sources
| Food | Protein per 100g |
|---|---|
| Dal (raw) | 21–25g |
| Chicken | 27g |
| Eggs | 13g |
| Paneer | 18g |
👉 Dal is one of the best vegetarian protein sources in India.
🖼️ Protein Comparison
🍽️ How to Maximize Protein from Dal
✔️ Tips:
- Combine dal + rice (complete protein)
- Add paneer or curd
- Use mixed dal recipes
- Include sprouts
🎯 Who Should Focus on Dal Protein?
Ideal for:
- 🇮🇳 Indian vegetarian diets
- 🏋️ Fitness enthusiasts
- 🔥 Weight loss plans
- 💰 Budget-friendly nutrition
🧠 Expert Tips
- Rotate different dals
- Avoid excess oil
- Add vegetables
- Track intake:
https://calculatorprotein.com/blog/protein-calculator/
❗ Is Dal Enough for Protein Needs?
👉 Yes, but:
- Combine with other sources
- Ensure total daily protein intake
Dal alone may not meet high protein goals.
❓ FAQ: Protein in Dal Per 100g
1. How much protein is in dal per 100g?
Raw dal contains about 21–25g of protein, while cooked dal has 7–9g per 100g.
2. Which dal has the highest protein?
Masoor dal and moong dal are among the highest.
3. Does cooking reduce protein in dal?
The total protein remains, but per 100g it appears lower due to water absorption.
4. Is dal a complete protein?
No, but it becomes complete when combined with rice or grains.
5. Can dal help in muscle gain?
Yes, especially when combined with other protein sources.
6. How much dal should I eat daily?
1–2 servings depending on your protein needs.
