Does Masoor Dal Have All Amino Acids? Debunking the "Incomplete Protein" Myth

November 26, 2025 •

2 min read

Recent nutritional science confirms that while masoor dal is an excellent source of protein, it does not have all amino acids in sufficient quantities to be considered a 'complete' protein on its own. This is a common characteristic among many plant-based protein sources, which can be easily managed with a balanced diet.

Quick Summary

Masoor dal, like most legumes, is an incomplete protein because it is low in certain amino acids. A varied diet that includes grains and other proteins provides all necessary amino acids, making masoor dal a nutritious staple.

Key Points

Incomplete Protein: Masoor dal does not contain all nine essential amino acids in sufficient amounts, primarily lacking methionine and cysteine.
Complementary Pairing: Combining masoor dal with grains (like rice) or nuts helps create a complete protein profile.
Combining is Not Required per Meal: The body can store amino acids, so eating a variety of complementary proteins throughout the day is sufficient, not necessarily at the same meal.
Rich in Nutrients: Despite being an incomplete protein, masoor dal is a fantastic source of fiber, iron, folate, and other minerals.
Versatile and Healthy: Its low-fat, high-fiber, and high-protein content makes masoor dal an excellent and versatile staple for weight management and overall health.
Myth Debunked: The idea that plant proteins are inferior and require complex, meal-specific combinations is now considered an outdated myth by nutritional experts.

Understanding Protein: Complete vs. Incomplete

Protein, vital for the body, is composed of amino acids. Nine essential amino acids must come from our diet as the body can't produce them. A 'complete protein' contains adequate amounts of all nine, commonly found in animal products. 'Incomplete proteins,' like many plant foods including lentils, are low in one or more essential amino acids.

The Amino Acid Profile of Masoor Dal

Masoor dal is rich in protein, fiber, and minerals. However, it is typically low in the essential sulfur-containing amino acids, methionine and cysteine. While it provides good levels of other essential amino acids, its low methionine content means it's not a complete protein by itself, a common trait among legumes.

Why the 'Incomplete' Label is Misleading

The 'incomplete protein' idea led to a misconception that plant proteins must be perfectly combined in every meal. However, the body maintains an amino acid pool and can get all essential amino acids from a varied diet throughout the day. Combining specific foods in one meal is not essential.

Combining Masoor Dal for a Complete Protein

Combining masoor dal with foods rich in the amino acids it lacks can create a complete protein profile over a day.

Examples of Complementary Meals

Dal and Rice: Rice provides methionine, complementing masoor dal's lower levels.
Lentil Soup with Whole Wheat Bread: Whole wheat bread is also rich in methionine.
Masoor Dal with Nuts or Seeds: Adding seeds boosts methionine content.
Sprouted Lentil Salad: Combining sprouted masoor dal with quinoa (a complete protein).

Masoor Dal vs. Other Protein Sources

Masoor dal offers a unique nutritional profile compared to other protein sources.


Feature	Masoor Dal (Red Lentils)	Soybeans (Tofu, Tempeh)	Quinoa	Chicken Breast
Protein Type	Incomplete (low in methionine)	Complete	Complete	Complete
Fiber Content	Very High	High	High	None
Fat Content	Very Low	Varies by product	Low	Low (lean cuts)
Versatility	Soups, curries, stews	Stir-fries, scrambles, sauces	Salads, bowls, side dishes	Grilling, baking, frying
Micronutrients	Rich in iron, folate, potassium	Iron, calcium, magnesium	Iron, magnesium, phosphorus	Niacin, B6, B12

Masoor dal's high fiber, low fat, and rich micronutrient content make it a valuable dietary component, especially when paired with complementary foods.

A Note on the 'Complete Protein' Myth

The 'protein combining' theory is outdated. Health organizations now state that a varied plant-based diet provides all essential amino acids over the day. Variety, not meal-by-meal perfection, is key. Learn more from resources like the Cleveland Clinic on Complete Proteins.

Conclusion: A Balanced Approach to Plant-Based Protein

Although not a complete protein, masoor dal is highly nutritious. Pairing it with complementary foods like grains ensures all essential amino acids are consumed for health and vitality. Masoor dal is a valuable, affordable, and tasty food for all diets.

Frequently Asked Questions

No, masoor dal is not a complete protein on its own. It is low in certain essential amino acids, particularly methionine, which is common among legumes.

Masoor dal is specifically low in the essential amino acid methionine, as well as cysteine.

You can make a complete protein by pairing masoor dal with a food high in methionine, such as grains (like rice or whole wheat bread) or nuts and seeds.

No, you do not need to eat complementary proteins in the same meal. Your body can store and combine amino acids from different foods eaten throughout the day.

The protein content varies, but raw masoor dal contains approximately 24-25 grams of protein per 100 grams, a significant amount for a plant-based food.

Masoor dal is generally considered one of the easier lentils to digest, especially the split, de-husked red variety. However, individuals should monitor their tolerance.

Some complete plant-based protein sources include soy products (tofu, tempeh), quinoa, buckwheat, and hemp seeds.

Yes, masoor dal is a vital and cost-effective protein source for vegans and vegetarians. When part of a varied diet, it contributes significantly to overall protein needs.