Photo by Freepik

Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Protein in Indian Dal: Ranking the Best Lentils

Do you think dal is just a comfort food? It might also be your biggest vegetarian protein source! Let’s rank Indian dals by protein content.

Introduction

Photo by Freepik

Dals are rich in protein, fiber, and essential amino acids. And yes, they can help meet daily protein goals, especially on a veg diet.

Why Dal Deserves a Spot on Your Plate

Photo by Freepik

With ~24g of protein per 100g raw, moong dal is light, easily digestible, and a favourite for gym-goers and the elderly.

1: Moong Dal (Green Gram Split)

Photo by Freepik

Masoor dal offers ~23g of protein/100g. Quick to cook, easy to digest, and perfect post-workout comfort food.

2: Masoor Dal (Red Lentil)

Photo by Freepik

With a whopping ~25g of protein, urad dal is a muscle builder, but it’s heavier on digestion. Pair with rice or roti for balance.

3: Urad Dal (Black Gram Split)

Photo by Freepik

Chana dal contains ~22g of protein and loads of fiber. Slow to digest, it’s a great dal for blood sugar balance too.

4: Chana Dal (Bengal Gram)

Photo by Freepik

A daily staple, toor dal packs ~20g protein/100g. While not the highest, it’s rich in folate and blends well with spices.

5: Toor Dal (Arhar Dal)

Photo by Freepik

Alone, no, but when paired with rice or whole grains, they form a complete protein, perfect for vegetarians.

Do Dals Have Complete Protein?

Photo by Freepik

-For protein, take urad or moong dal.  -For digestion, take moong or masoor. -For taste & tradition, add toor or chana.

Which Dal Should You Pick?

Photo by Freepik

Aim to rotate your dals and pair them smartly, and don’t underestimate their power; they’re the OG desi protein.

Conclusion

Photo by Freepik

\n