Dal Protein Chart 🌱

Legumes, also popularly known as dals in India, is a crucial part of its cuisine. Have you ever thought about why Asians love dals so much? And why are they a part of every simple and festive meal? The answer is simple and can benefit many people who are looking to watch their weight. 

Well, legumes are plant-based protein sources that are great for the development of the brain, body, and bones. Also, dals are looked up to improve the overall immunity of the body and prevent diseases. Legumes are packed with amino acids and other fat-free proteins needed by the body to carry out its vital functions.

You might have seen a few forms of daal in your life but there are up to ten different types of daal that you can choose to add to your daily meals. Jump on the daal bandwagon as we take you on a trip to introduce you to the Dal protein chart and the different forms of dal.

That’s not all we will be telling you about the different forms of daal and which daal has the highest protein.

dal protein chart

Is dal a good protein source?

Yes, dal is an excellent protein source, I am sure this is a great revelation for all the dal lovers out there. Dal nutritions include not just various sources of protein but also complex carbohydrates, vitamins, and fibre.
One cup of dal protein or one bowl of dal protein is approximately 14 grams, the same as 2 ounces of meat.

Dal is rich in essential amino acids which act as the building blocks for protein and help in the development of the brain, body, and bones. No wonder people call dal as the nutrient powerhouse, even though it’s a plant-based protein it still offers you the benefits of consuming animal products. 

Most doctors recommend getting most of your daily protein recommended value from legumes or pulse. Pulses are good for heart health unlike animal proteins and can be consumed by people on a vegan diet. A simple urad dal nutritions wins over most other dals as it is packed with Iron, Calcium, Magnesium and so much more. 

Also read: High Protein Indian foods

High protein dal list

We all have seen moong (yellow) and masoor (orange) dal which are commonly used in most Asian households. 

Pooja Makhija

Pooja Makhija an Indian nutritionist and author beautifully illustrates the importance of dal in the following words

“Dal is a protein powerhouse that can keep you full and satisfied for hours. It’s a nutritious and affordable food that should be a part of everyone’s diet.”

However, you will be surprised to know that these dals are not the ones with the highest protein content.

The best dal for protein is urad dal, which is white in color. Compared to the other dal varieties urad dal is not among the favorites and hence is consumed less often regardless of its high protein content.

Different forms of daal have different quantities of protein in them. It’s good to know dal protein content in the different varieties of dal. You never know the chart may surprise you and motivate you to include new varieties of protein-packed dals in your meals.

To know more about the dal protein per 100g, let’s consult the dal protein chart below.

Dal Protein ContentServing Size per
Bengal Gram22g100g
Red Lentils26g100g
Black Gram25g100g
Horse Gram22g100g
Green Peas5g100g
Mung Beans24g100g
Chana dal10g100g
Rajma dal9g100g
Urad dal12g100g
Toor dal22.8g100g

Also read: Top Plant-Based Calcium Sources

Protein in dal sprouts

Dals are loaded with proteins but their baby versions, that is the dal sprouts have an even higher protein content. When a dal germinates it offers more nutritional benefits and protein than the unsprouted dal. These dal sprouts are usually eaten raw and there are several different varieties of dal sprouts you can add to your meals.

Studies reveal that the sprouting process adds to the nutrition levels of the daal making it richer in protein, magnesium folate vitamins, and other nutrients than the unsprouted dal. Sprouting may specifically increase the amino acids in sprouts by 30%.

Also, the protein in sprouts is easier to digest owing to the sprouting process which reduces antinutrients. These antinutrients in return decrease a body’s ability to absorb vital nutrients by 87%. Therefore, if you are looking to increase your protein intake, sprouts may be a good option.

Have a look at the table below to find out the amount of protein in the different dal sprouts.

DalProteinServing Size per
Mung Bean Sprouts3.2g100g
Black-eyed Pea Sprouts3.5g100g
Chickpea Sprouts5.8g100g
Lentil Sprouts7.5g100g
Kidney Bean Sprouts4.2g100g
Pinto Bean Sprouts4.5g100g
Soybean Sprouts4.8g100g

Dal protein vs Meat protein

Cooked meat is a good source of protein along with fish and poultry. Dal is a staple food in most cultures because it has a protein content similar to meat. Research shows that the protein content in dal is similar to cooked chicken breast and ground beef.

That’s good news for all vegetarians who wouldn’t want to miss out on an important nutrient such as protein so they can acquire it from dal. However, plant proteins are considered incomplete because they do not contain the 9 essential amino acids. Look on the bright side your body can still perform its essential functions using plant-based protein from dal.

I am sure by now you are eager to find out which daal hits closest to meat as a source of protein. Let’s get on to it.

100Serving size100
23.9gProtein content23.3g
UradVSChicken breast
100gServing size3 oz
26gProtein content26g
Chana dalVSBeef
4 ozServing size4 oz
36.4gProtein content36.5g

Also read: Protein Absorption rate

Final Words

Dal is a simple dish that nourishes and comforts millions of people globally. People prefer to consume dal because it’s a budget-friendly staple food which makes it accessible for even the poor. It’s the backbone of many Indian cuisines and Indian people have great significance in their hearts for this unique and mouth watering food.

There are endless ways you can search to consume dal to benefit from its protein. A person can get tired of eating meat now and then but this is not the case for daal because it’s light on the stomach. Excited to add the different types of daal into your daily meals? Want to know the protein in dal per 100g? Then consult the dal protein chart above to enjoy the goodness of dal.