Demystifying the Protein in Kali: A Guide to the Different Foods

November 20, 2025 •

4 min read

According to USDA data, a single cup of raw, chopped kale contains around 2.21 grams of protein, a food often confused phonetically with the term 'Kali'. The actual amount of protein in foods called 'Kali' varies significantly, depending on whether you're referring to a South Indian millet dish, a type of lentil, or other items entirely.

Quick Summary

This article explores the protein content of various foods known as 'Kali,' from the South Indian finger millet dish and lentils like Urad Dal to the leafy green vegetable kale. It provides a detailed breakdown of each food's nutritional value and offers practical ways to incorporate these sources into a healthy, protein-rich diet.

Key Points

Term Ambiguity: 'Kali' can refer to Ragi Kali (millet dish), Kali Dal (black lentils), or be a phonetic confusion with kale, all having different protein values.
Urad Dal (Kali Dal) is a Protein Powerhouse: Raw black lentils (Urad Dal) contain over 22g of protein per 100g, making them a top plant-based protein source.
Ragi Kali Provides Moderate Protein: The South Indian dish made from finger millet offers 2.5–3.5g of protein per 100g when cooked, along with high levels of calcium.
Kale's Protein is Lower: The leafy green kale, sometimes mistaken for 'Kali,' contains significantly less protein (~1.9-3.3g per 100g raw) but is rich in vitamins.
Combine for Complete Meals: Pairing a millet dish like Ragi Kali with protein-rich lentils (like Kali Dal or Kala Chana) creates a more complete and satisfying high-protein meal.
Boost Protein with Additions: Enhance the protein content of Ragi Kali by adding nuts, seeds, or serving with a lentil curry or legume side dish.

Decoding the Name 'Kali'

Before diving into the nutritional content, it's crucial to identify which 'Kali' is being referenced, as the term applies to distinctly different food types.

Ragi Kali: A dense, South Indian food ball or porridge made from ragi (finger millet) flour. It is a staple food in some parts of Southern India and known for being highly nutritious.
Kali Dal: In Indian cuisine, 'Kali Dal' typically refers to black lentils (Urad Dal). This is a foundational ingredient in many dishes and is prized for its hearty texture and nutritional benefits.
Kale: This leafy green vegetable, a member of the cabbage family (Brassica oleracea), is sometimes misspelled or misheard as 'Kali'. Its protein content is much lower than the pulse-based options.
Kala Chana: Meaning 'black chickpea,' this is another high-protein legume, though less commonly referred to as 'Kali'.

Protein Content by 'Kali' Food Item

Protein in Ragi Kali

Ragi Kali is a nutritious, gluten-free option, especially beneficial for those with celiac disease or gluten intolerance. The protein content comes directly from the finger millet. When prepared, the protein is lower than pulses but still a valuable contribution to a vegetarian diet.

100 grams of cooked Ragi Kali (plain) typically contains 2.5–3.5 grams of protein.
This mild, earthy food is also a rich source of calcium, dietary fiber, and iron.
The slow-releasing carbohydrates in ragi help maintain stable blood sugar levels, making it a good choice for diabetics.

Protein in Kali Dal (Urad Dal)

Kali Dal, or whole black lentils, are a powerhouse of plant-based protein. The legumes are used to make creamy, rich dishes like Daal Makhani. The high protein and fiber content make it an incredibly satiating and healthy meal component.

100 grams of raw Urad Dal contains approximately 22.3 grams of protein.
Once cooked, its protein content is slightly lower per 100g, but it still provides a substantial amount of muscle-building nutrition.
Black lentils are also rich in minerals like iron, folate, and calcium.

Protein in Kale (The Phonetic Mix-up)

While not a type of 'Kali,' kale is often confused with the name. It is important to know its protein value for comparison, especially as a popular health food. While lower in protein, kale offers a rich dose of vitamins, minerals, and antioxidants.

100 grams of raw kale contains approximately 1.9–3.3 grams of protein, depending on the source.
It is an excellent source of Vitamin K, Vitamin A, and Vitamin C.

Comparison of Protein Content per 100g

To put the figures into perspective, here is a comparison of protein content for common foods associated with or confused with 'Kali.'


Food Item	Protein Content (per 100g)	Notes
Raw Urad Dal	~22.3g	Highest protein content, raw.
Cooked Ragi Kali	2.5–3.5g	A lower, but still solid, source from millet.
Cooked Kale	~1.14g	Lower content, but nutrient-dense.
Cooked Quinoa	~4.3g	A higher protein grain for comparison.
Boiled Kala Chana	8–9g	Another high-protein pulse.

How to Increase Your Protein Intake with 'Kali' Foods

Mix and Match: Pair low-protein Ragi Kali with a high-protein side. For example, serve Ragi Kali with a lentil curry (Kali Dal) or a chickpea side dish (Kala Chana) to create a complete and balanced meal.
Add it to your diet: Incorporate whole Urad Dal (Kali Dal) into your weekly meal plan. Cooked as a creamy, flavorful daal, it is a simple way to boost your protein intake significantly.
Use Sprouted Ragi Flour: Sprouted ragi flour can be used for pancakes, dosas, and other baked goods, providing not only protein but also enhanced nutrient bioavailability.
Protein-Packed Ragi Balls: For a snack, form Ragi Kali into energy balls mixed with nuts, seeds, and dried fruits. This increases the overall protein and nutrient density of the portion.
Incorporate Kala Chana: Use black chickpeas in salads, curries, and wraps for a major protein boost. Boiled chickpeas are also excellent for snacking.

Conclusion

To determine how much protein is in Kali, one must first identify the specific food being discussed. While the term phonetically overlaps with kale, the most protein-dense options are the pulse-based dishes like Kali Dal (Urad Dal) and Kala Chana. Ragi Kali offers a moderate, gluten-free protein source, ideal for specific dietary needs. By understanding these distinctions, you can effectively plan your meals and maximize your protein intake from these nutrient-rich ingredients.

For more in-depth information on plant-based protein sources, consider consulting the Healthline chart on vegan protein sources.

Frequently Asked Questions

Ragi Kali is a soft, nutrient-dense food ball or porridge made from finger millet flour. Kali Dal, or Urad Dal, refers to black lentils and is a staple in many Indian curries and soups.

Vegetarians can use high-protein Kali Dal (black lentils) as a main source by preparing hearty curries or soups. For a complete meal, pair the millet-based Ragi Kali with a lentil or chickpea dish to boost overall protein intake.

Yes, ragi (finger millet) is naturally gluten-free. This makes Ragi Kali an excellent dietary option for individuals with celiac disease or gluten sensitivity.

Kali Dal (black lentils) has significantly more protein than kale. While 100g of raw kale has around 1.9-3.3g of protein, 100g of raw Urad Dal contains over 22g of protein.

The protein content of cooked Kali Dal (Urad Dal) is comparable to other pulses. For example, 100g of cooked black lentils has a slightly higher protein content than 100g of boiled chickpeas.

Yes, you can easily boost the protein content of Ragi Kali by blending in some protein powder. This is a simple and effective way to increase the nutritional value, especially as a post-workout or energy-boosting meal.

Yes, cooking affects the protein concentration. When raw Urad Dal is boiled, its protein content per 100g decreases because the water weight increases. However, the total protein per serving remains high, making it a valuable protein source.