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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
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.
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Dals are rich in protein, fiber, and essential amino acids. And yes, they can help meet daily protein goals, especially on a veg diet.
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With ~24g of protein per 100g raw, moong dal is light, easily digestible, and a favourite for gym-goers and the elderly.
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Masoor dal offers ~23g of protein/100g. Quick to cook, easy to digest, and perfect post-workout comfort food.
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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.
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Chana dal contains ~22g of protein and loads of fiber. Slow to digest, it’s a great dal for blood sugar balance too.
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A daily staple, toor dal packs ~20g protein/100g. While not the highest, it’s rich in folate and blends well with spices.
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Alone, no, but when paired with rice or whole grains, they form a complete protein, perfect for vegetarians.
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-For protein, take urad or moong dal. -For digestion, take moong or masoor. -For taste & tradition, add toor or chana.
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Aim to rotate your dals and pair them smartly, and don’t underestimate their power; they’re the OG desi protein.
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