If you’re focusing on plant-based nutrition, understanding chana dal protein per 100g is essential. Chana dal (split chickpeas) is a staple in Indian kitchens and one of the best vegetarian protein sources available.

In this guide, we’ll break down the exact chana dal protein per 100g, its nutritional value, benefits, and how to include it in your daily diet.

🖼️ Chana Dal Overview

🧾 Chana Dal Protein Per 100g (Raw vs Cooked)

📊 Raw Chana Dal (Per 100 g)

Nutrient	Amount
Protein	21–22g
Calories	~360 kcal
Carbohydrates	~60g
Fat	~5g

📊 Cooked Chana Dal (Per 100g)

Nutrient	Amount
Protein	8–9g
Calories	~160 kcal
Carbohydrates	~27g
Fat	~2–3g

👉 Cooking reduces protein density due to water absorption.

🧬 Why Chana Dal Is a Great Protein Source

Chana dal is popular because it is:

🌱 Plant-based
💰 Affordable
🥗 Nutrient-rich

However, like other dals, it is not a complete protein alone.

👉 Combine with rice or roti for a complete amino acid profile.

📚 Scientific reference:
https://www.healthline.com/nutrition/chickpeas-nutrition-benefits

🖼️ Chana Dal Meals

💪 Benefits of Chana Dal Protein

🏋️‍♂️ 1. Supports Muscle Growth

Provides essential amino acids for muscle repair.

🔥 2. Helps with Weight Loss

High protein + fiber improves satiety.

👉 Also read:
https://calculatorprotein.com/blog/high-protein-foods-for-weight-loss/

❤️ 3. Supports Heart Health

Low fat and high fiber content.

⚡ 4. Provides Sustained Energy

Complex carbs release energy slowly.

🆚 Chana Dal vs Other Protein Sources

Food	Protein per 100g
Chana Dal	21–22g (raw)
Moong Dal	24g
Chicken	27g
Eggs	13g

👉 Chana dal is one of the best vegetarian protein sources.

🖼️ Protein Comparison

🍽️ How to Increase Protein from Chana Dal

✔️ Tips:

Combine with rice or roti
Add paneer or yogurt
Use mixed dal recipes
Include sprouts

🎯 Who Should Eat Chana Dal?

Ideal for:

🇮🇳 Indian vegetarian diets
🏋️ Fitness enthusiasts
🔥 Weight loss diets
💰 Budget-friendly nutrition

🧠 Expert Tips

Soak before cooking for better digestion
Avoid excess oil
Combine with other protein sources
Track intake:
https://calculatorprotein.com/blog/protein-calculator/

❗ Is Chana Dal Enough for Protein?

👉 Yes, but:

Combine with other foods
Ensure total protein intake

❓ FAQ: Chana Dal Protein Per 100 g

1. How much protein is in chana dal per 100g?

Raw chana dal contains about 21–22g of protein, while cooked chana dal contains 8–9g.

2. Is chana dal high in protein?

Yes, it is a good plant-based protein source.

3. Does cooking reduce protein in chana dal?

Protein remains the same, but density decreases due to water absorption.

4. Can chana dal help in muscle gain?

Yes, especially when combined with other protein sources.

5. Is chana dal good for weight loss?

Yes, due to high protein and fiber.

6. How much chana dal should I eat daily?

1–2 servings depending on your protein needs.

🥣 Chana Dal Protein Per 100g: Complete Nutrition Guide