Protein in daal
One of the most important sources of protein in an Indian meal, especially for vegetarians is Dal. Pulses such as moong, masoor, chana, urad and toor are good quality protein from plants along with fibre, complex carbohydrates and vitamins & minerals. Consuming dal on a regular basis helps muscle repair, boosts immunity, energy and overall health. For many Indian families that consume marginal or no non-vegetarian food then the proteins present in daal are a staple for their everyday protein requirements.
Most of the common dals are good sources of protein. I didn’t grow up eating dal though gruel was a regular food on our table as a child and quite back then, I didn’t understand the lacuna of amino acids my body suffered when I ate it with rice or bread. So traditional fare like dal-chawal or dal-roti isn’t just comforting; it’s nutritionally smart.
For the best of protein in daal To get the most from protein in daal it would be good to add dal at least once or twice a day, you keep your dal moderately thick (not watery), and u associate it with other sources of protein like curd/paneer/soya/eggs (if you eat eggs). In short, eating dal everyday is the cheapest and simplest way for Indians to include more protein in their diets.
Protein in dal Per 100g
So, when we refer to protein in dal per 100g, it is mostly for 100 grams of raw dal (uncooked). This is another popular method of comparison between different foods. It also helps so that you know which dal is more protein, then on the basis of that you plan your daily meals.
Most dals give good protein. Most ordinary dals in India yield 20–25 grams of protein per 100 grams of raw dal. Also, its protein level is quite impressive for a plant-based food and highly beneficial to vegetarians and vegans. But here is one important thing to remember: When we cook dal, it absorbs water and gets heavier. So that number may look great than means around 7–9g of protein, but what you are also eating in your bowl is a bigger volume.
Let’s analyse a few common Indian dals and check out their approximate protein in dal per 100g (raw):
- Moong dal (green/yellow) – About 24–25g protein per 100g of raw dal.
- Masoor dal (red lentil) – Approx 24–25g protein in 100g of raw dal.
- Toor / Arhar dal – Approximately 21-22g protein per 100g uncooked dal.
- Chana dal (Bengal gram) – approx 20–22g of protein for every 100g raw dal.
- Urad dal (black gram) - Approximately 24–25g protein per 100g raw Urad dal (one of the highest in protein dals on most charts)
Just so you can see that all the regular dals we use in Indian kitchens have decent protein. Some of these values are a tiny bit higher, some a tiny bit lower, but if you eat dal every day it turns out that you have a really strong base of protein.
Now, let’s make it easier to visualize on your plate every day. For instance, if you are cooking dal for the family. Roughly:
- 1 katori cooked dal (approximately 150-200g cooked) will typically furnish about 7–10g of protein, depending on the type and how thick/thin you make it.
- Eat dal twice a day and you can get 15–20g of protein only from dal!
For many Indian adults, the requirement is generally 0.8-1.0g protein per kg body weight/day (so if you are 60kg, you may require around 48 to 60g protein per day; actual needs can differ by age, activity level and health status). The dal might not be sufficient in itself but it makes a very robust base.
Another helpful note is that the kind of dal you choose can affect how much protein you get overall. For example:
- For those who are trying to gain muscle or practice weight management may opt for moong, masoor, urad or chana dal more frequently – because these 4 types of dal come with higher amount of protein in dal per 100g.
- If digestion is your biggest concern, yellow moong and masoor are easier to digest than very heavy dals cooked in a lots of ghee and cream.
And, dal isn’t just about obtaining protein. It also gives:
- Complex carbohydrates for long energy
- Fibre for digestion
- For overall health, iron, magnesium, potassium and B vitamins
But there’s one more thing you should know: Dal protein, like most plant protein, isn’t “complete” on its own in that it doesn’t have all the essential amino acids in perfect balance. However, when you eat dal with rice or roti the amino acids of dal and grain bind. They are complementary to each other and make a better protein, which is why dal–chawal or dal–roti are such potent traditional combinations.
So, next time you consider protein in dal per 100g mean don’t just focus on the numbers. Think about:
- How often you eat dal
- The portion size (the size of your bowl)
- What you eat dal with (rice, roti, curd, salad, paneer etc)
And if you plan them smartly, dal can easily be the bedrock of your protein intake, more so in a typical Indian vegetarian house.
Protein in dal vs other protein foods
Many people compare the protein found in dal to that found in other foods, and wonder if dal is “enough” protein. Look at it this way (all figures are approximate, per 100g raw or standard serving; different figures may be given by different sources):
| Food Item | Approx. Protein per 100g |
| Dal (lentils) | 20–25g protein per 100g raw |
| Chickpeas (chana) | 19–22g protein per 100g raw |
| Paneer | 18g protein per 100g |
| Curd (dahi) | 11g protein per 100g |
| Soya chunks (dry) | Very high now, around 50g protein per 100g |
| Nuts (like peanuts, almonds) | 20–25g protein per 100g, but also high in fat |
So you can see that dal holds up quite well among plant-based sources. It may not always be the highest (like soya chunks), but then dal has some big advantages:
- Easy to cook
- Digested easily when cooked well
- Fits into daily Indian recipes without any great change
It does not work well to think “dal OR other protein foods”, but it is better to think “dal and other protein foods”. Start with a good high base of protein in daal daily, and afterwards maybe cheese, curd, soya, groundnuts, sunflower seeds or sesame and if you eat them eggs and meat.
Why protein in dal is important for Indians
The protein in dal is something Indians need; it fulfills a cultural, economic and health requirement of ours in the most practical manner. First, a substantial percentage of the Indian population is vegetarian or eats very little non-vegetarian food. That means the average protein sources that consume animals simply do not appear daily in many homes. In such a climate, dal becomes the great everyday source of protein. It is cooked in households across India, in both the villages and cities, so people can increase their protein consumption without altering their traditional diets.
Second, dal is cheap and accessible. Often high quality protein foods such as paneer, nuts or packaged protein products are expensive for many via families. It’s a pity but yes, pulses and lentils like toor, moong, masoor, chana and urad are very affordable to buy in every kirana shop or mandi. One of the cheapest ways to include more protein in an Indian thali, is thus dal.
And third, protein from dal provides essential health benefits that are prevalent in India:
- Development in children and adolescents – For growth, both muscles and organs need protein. Regular dal in school tiffins and home meals aids healthy growth.
- Adult muscle maintenance – Office work, long hours of sitting and low physical activity may result in weak muscles. Sufficient protein, thanks to dal and also some exercise is retaining energy and strength.
- Stronger immunity — Protein is important for building antibodies and immune cells. In a nation with high rates of infections, this daily boost from dal can be priceless.
- Weight and blood sugar management—Dal is made up of protein as well as fibre. This combo keeps you fuller for longer, lowers unnecessary snacking and slows the spike in blood sugar after a meal, which is great for those susceptible to diabetes.
Equally compelling is the fact that dal suits Indian cuisine like a hand in glove. Whether it’s dal–chawal, dal– roti, sambhar-rice (toor dal and rice), khichdi or idli-dosa made of rice and urad dal — our staple food lists combine dals with cereals in some way or the other. This makes the protein complete and better in quality as the amino acids from dal and cereals are complimentary to each other. So there’s no need for Indians to follow complicated diet plans—all they have to do is eat their normal meals in the right amount and without so much dilution (meaning not making dal too watered down).
Finally, dal is versatile. It can be served as a curry with rice or roti but you can also use them in chillas, dosas, dhokla, sprouts, tikkis, soups and snacks. Which makes it simple to add protein in the mix for breakfast, lunch and dinner, as well as snacks.
In brief, Indians need protein in dal because it is nutritious, affordable, culturally accepted and convenient. For a nation whose people often struggle to get enough protein, making dal a planned, everyday part of every meal is the single most important thing we can do to improve our well-being.
How to increase protein intake using dal
It’s one thing to know that there is good protein in dal per 100g. Next, increase how much usable protein you actually get in a full day. Consider those, as well as these easy tips:
1. Eat dal one or two times a day
Have dal as a staple thing in your lunch or dinner. A medium bowl at each meal equals good daily protein too. If you consume a very watery dal for a meal, then try to have it a little thicker so that more count of dal and less plain water fill up your spoon.
2. Diversify dals for best protein combo
Instead of one, you can use 2–3 types of dal together: say, moong + masoor, or chana + toor + urad. Dals like mixed dal actually do not just taste good, but also provide a mix of nutrients and make the meals more interesting.
You do not need exact ratios. Even a humble half–half mix can be great.
3. Add dal to breakfast
In most Indian households breakfast is a low-protein one (pohe, upma, bread or milk tea and biscuits). You can improve this by:
- Preparing moong dal chilla or besan chilla
- Adding boiled moong or chana to poha or upma.
- Eat idli or dosa made from rice + urad dal batter, and you’re adding some of your first meal
4. Use dal-based snacks
Fried snacks aren’t the only snacks worth your fryer:
- Sprouted moong or mixed dal salad
- Leftover Dal Tikki, or cutlets made with leftover dal
- Medium nut crumb roasted chana for an evening snack.
When you add those little changes up, they can really help to increase your overall protein intake.
5. Mix the madness—dal with other protein foods
Dal is enough, but dal isn’t always enough. You can pair dal with:
- Curd or buttermilk
- Paneer dishes
- Soya chunks or tofu
- Egg (if you eat non-veg)
Instead, you get a plate filled with protein and don’t feel like you’re on a “diet.”
Final Thoughts on How Much Protein in Dal per 100g
If we take 100g of dals (i.e. protein in dal per 100 g.) we can clearly see that dal is a rich, convenient source of protein for Indian diets. The majority of dals such as moong, masoor, urad, chana and toor contain around 20–25g protein per 100g raw weight – very good for a plant-based ingredient. That makes dal an effective base for fulfilling daily protein requirements, particularly among vegetarians or those who eat very little meat.
In the meanwhile do remember that no one consumes dal in its raw form. post cooking, the water is soaked by dal so protein per 100g boiled dal look less but a regular bowl still has a decent amount of protein. If along with 1–2 bowls of dal per day, you add rice or roti and other high protein sources like curd, paneer, soya or eggs (if you consume), your diet can be well balanced in terms of protein without making your meals too complex.
In other words, knowing how much protein in dal per 100g allows you to plan smarter meals. 8. Dal Why it’s here: It turns out you can eat your dal, and have it too. By upping the portion size just a bit, not getting too watery with it and pairing it with other foods, you can make dal your sturdy companion in hitting your protein needs and promoting good health.
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