If you’re searching for dal protein per 100g, you’re likely trying to understand how much protein you can get from common Indian lentils like moong dal, toor dal, and masoor dal. Dal is a staple in Indian diets and an excellent plant-based protein source.
In this guide, we’ll break down dal protein per 100g, compare different dals, and show how to use them for muscle gain and weight loss.
🖼️ Indian Dal Types Overview
🧾 Dal Protein Per 100g (Raw vs Cooked)
The protein content varies depending on whether the dal is raw or cooked.
📊 Raw Dal (per 100 g)
| Type of Dal | Protein |
|---|---|
| Moong Dal | 24g |
| Masoor Dal | 25g |
| Toor Dal | 22g |
| Chana Dal | 21g |
| Urad Dal | 24g |
📊 Cooked Dal (per 100 g)
| Type of Dal | Protein |
|---|---|
| Moong Dal | 7–9g |
| Masoor Dal | 8–9g |
| Toor Dal | 7–8g |
| Chana Dal | 8–9g |
👉 Cooking reduces protein density due to water absorption.
🧬 Why Dal Is a Great Protein Source
Dal is widely consumed in India because it is:
- 🌱 Plant-based
- 💰 Affordable
- 🥗 Nutritious
However, it is not a complete protein on its own.
👉 Combine with rice or roti for a complete amino acid profile.
🖼️ Dal Cooked Meals
💪 Benefits of Dal Protein
🏋️♂️ 1. Supports Muscle Growth
Provides essential amino acids when combined with grains.
📚 Scientific reference:
https://www.healthline.com/nutrition/legumes-benefits
🔥 2. Helps with Weight Loss
High fiber + protein = increased satiety.
👉 Related:
https://calculatorprotein.com/blog/high-protein-foods-for-weight-loss/
❤️ 3. Heart Health
Low in fat and rich in fiber.
⚡ 4. Energy & Digestion
Complex carbs provide sustained energy.
🆚 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.
🖼️ Dal vs Other Foods
🍽️ How to Increase Protein from Dal
✔️ Tips:
- Combine dal + rice (complete protein)
- Add paneer or curd
- Eat multiple dal varieties
- Include sprouts
🎯 Who Should Eat Dal?
Perfect for:
- 🇮🇳 Indian vegetarian diets
- 🏋️ Fitness enthusiasts
- 🔥 Weight loss diets
- 🧍 Budget-friendly nutrition
🧠 Expert Tips
- Rotate different dals for variety
- Avoid excessive oil in cooking
- Pair with vegetables for balance
- Track intake:
https://calculatorprotein.com/blog/protein-calculator/
❗ Is Dal Enough for Protein?
👉 Yes — but:
- Combine with other foods
- Ensure total daily intake is met
Dal alone may not be enough for high protein needs.
❓ FAQ: Dal Protein Per 100g
1. How much protein is in dal per 100g?
Raw dal contains around 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 in protein.
3. Is dal a complete protein?
No, but it becomes complete when combined with rice or grains.
4. Can dal help in muscle gain?
Yes, especially when combined with other protein sources.
5. Is dal good for weight loss?
Yes, it is high in protein and fiber, which helps reduce hunger.
6. How much dal should I eat daily?
About 1–2 servings, depending on your protein needs.