High Protein Dals Ranked — Which Dal Has the Most Protein?
Dal is the backbone of every Indian meal. But not all dals are equal when it comes to protein. Some have twice as much protein as others.
Here is every common Indian dal ranked by protein content, plus tips on how to maximize protein absorption from dals.
Complete Ranking
1. Urad Dal (Black Gram) — 25g Protein per 100g
| Nutrient | Value |
|---|---|
| Protein | 25g |
| Calories | 341 |
| Carbs | 60g |
| Fiber | 22g |
Protein per cooked katori (100g cooked): ~8g
Urad dal has the highest protein content among all dals. It is also rich in fiber and iron. Used in dosa, idli, and dal makhani.
2. Masoor Dal (Red Lentils) — 25g Protein per 100g
| Nutrient | Value |
|---|---|
| Protein | 25g |
| Calories | 343 |
| Carbs | 60g |
| Fiber | 16g |
Protein per cooked katori (100g cooked): ~8g
Masoor dal is a close second. It cooks faster than most dals and is easy to digest. It pairs well with rice or roti.
3. Moong Dal (Green Gram) — 24g Protein per 100g
| Nutrient | Value |
|---|---|
| Protein | 24g |
| Calories | 347 |
| Carbs | 60g |
| Fiber | 15g |
Protein per cooked katori (100g cooked): ~7g
Moong dal is the most easily digestible dal and is often recommended for people with weak digestion. It is also low in flatulence-causing compounds.
4. Chana Dal (Bengal Gram) — 22g Protein per 100g
| Nutrient | Value |
|---|---|
| Protein | 22g |
| Calories | 369 |
| Carbs | 60g |
| Fiber | 18g |
Protein per cooked katori (100g cooked): ~7g
Chana dal is slightly lower in protein than moong or masoor but has a nuttier flavor. Great for parathas and chilla.
5. Toor Dal (Pigeon Pea) — 22g Protein per 100g
| Nutrient | Value |
|---|---|
| Protein | 22g |
| Calories | 350 |
| Carbs | 63g |
| Fiber | 15g |
Protein per cooked katori (100g cooked): ~7g
Toor dal is the most commonly consumed dal in India. It is a staple in every South Indian meal. The protein content is decent but not the highest.
6. Rajma (Kidney Beans) — 9g Protein per 100g (Cooked)
| Nutrient | Value |
|---|---|
| Protein (raw) | 24g |
| Protein (cooked) | 9g |
| Calories (cooked) | 127 |
| Fiber | 7g |
Rajma is technically a bean, not a dal, but commonly eaten as a curry. When cooked (which is how you eat it), the protein content drops significantly due to water absorption.
7. Kabuli Chana (Chickpeas) — 9g Protein per 100g (Cooked)
| Nutrient | Value |
|---|---|
| Protein (raw) | 19g |
| Protein (cooked) | 9g |
| Calories (cooked) | 139 |
| Fiber | 8g |
Chickpeas have good protein when measured raw, but like rajma, the cooked protein is lower. Still a good source of fiber and minerals.
Ranking by Protein Per 100g (Raw)
| Dal | Raw Protein | Cooked Protein |
|---|---|---|
| Urad Dal | 25g | 8g |
| Masoor Dal | 25g | 8g |
| Moong Dal | 24g | 7g |
| Chana Dal | 22g | 7g |
| Toor Dal | 22g | 7g |
| Rajma | 24g | 9g |
| Kabuli Chana | 19g | 9g |
| Green Peas | 5g | 5g |
The Problem With Dal Protein
Here is the honest truth: dal alone will not get you enough protein.
A typical katori (100g cooked) of dal has only 7-8g protein. To get 50g protein from dal alone, you would need to eat 6-7 katoris per day. That is a lot of dal.
Why?
When you cook dal, it absorbs a lot of water. 100g of raw dal becomes 300-350g of cooked dal. So the protein “dilutes” from 24g/100g to about 7-8g/100g.
This is why you cannot rely on dal alone for your protein needs.
How to Maximize Protein From Dals
Strategy 1: Pair Dal With Rice or Roti
Dals are low in the amino acid methionine but high in lysine. Grains (rice, wheat) are high in methionine but low in lysine. Together, they form a complete protein.
Example: Dal + rice = complete protein. Eat them together.
Strategy 2: Add Soya Chunks or Paneer to Dal
Add 30g soya chunks (15g protein) or 50g paneer (9g protein) to your dal to double the protein content.
Strategy 3: Eat Sprouted Dals
Sprouting increases the protein availability and reduces antinutrients that block protein absorption. Moong sprouts have 7g protein per 100g but are more bioavailable.
Strategy 4: Use Dal Flour
Besan (chana dal flour) can be used for chilla, pakoras, and parathas. It provides 21g protein per 100g without the water dilution.
Recommended Daily Dal Intake
If you are targeting 100g protein per day:
- Eat 2 katoris of dal (16g protein from dal)
- Add 100g paneer (18g protein)
- Add 2 eggs (13g protein)
- Add 1 scoop whey (24g protein)
- Add 100g curd (3g protein)
- Fill the rest with other foods
The Bottom Line
Urad dal and masoor dal have the highest protein among Indian dals at 25g per 100g raw. But because cooked dal has only 7-8g protein per katori, it should be part of a broader protein strategy — not your only source. Pair dal with rice for complete protein, and add paneer, soya chunks, or eggs to boost your meal’s protein content significantly.
Use our Food Database to compare protein in all Indian foods and our Protein Calculator to find your daily target.