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.
👉 Related:
https://calculatorprotein.com/blog/how-much-protein-do-i-need-per-day/
🔥 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:
🎯 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.
