How many grams of protein are in 100 grams of dal curry?

November 29, 2025 •

3 min read

A typical 100-gram serving of cooked dal can have between 4 to 9 grams of protein, but the exact amount in dal curry varies based on the lentil type and water content. Learning precisely how many grams of protein are in 100 grams of dal curry can help you manage your nutritional intake effectively.

Quick Summary

The protein content in 100g of dal curry is highly variable, depending on the type of lentil used and preparation. Factors like the water ratio and added ingredients significantly influence the final amount.

Key Points

Variable Protein Content: The protein in 100 grams of dal curry typically ranges from 4 to 9 grams, varying by the type of lentil and water used.
Dal Type Matters: Some lentils, like urad dal and masoor dal, generally have higher protein content per cooked serving than others like toor dal.
Cooking Dilutes Density: Raw lentils have a much higher protein-to-weight ratio. Cooking absorbs water, increasing volume and lowering protein concentration per 100 grams.
Complementary Proteins: As an incomplete protein, dal should be paired with grains like rice or roti to provide all essential amino acids.
Boost with Additions: Incorporating other high-protein ingredients like paneer, tofu, or sprouts can significantly increase the protein content of your dal curry.
Consider the Water Ratio: The thicker your dal curry, the higher its protein density will be per 100 grams, as less water is present.

Understanding the Core Protein Source: Raw vs. Cooked Dal

To understand the protein content in dal curry, it is critical to distinguish between raw and cooked lentils. Raw lentils are a powerhouse of protein, but this density is diluted significantly when they absorb water during cooking.

For example, 100 grams of raw urad dal contains approximately 25 grams of protein, while the same weight of cooked urad dal yields only about 7-9 grams. This is because the water absorbed during the cooking process adds volume and weight without adding more protein, effectively lowering the protein concentration per 100 grams. When assessing the nutritional value of your meal, the cooked figures are what truly matter.

Factors Influencing Protein in Dal Curry

Several elements come into play when calculating the protein count in a specific 100-gram portion of dal curry:

Type of Lentil: The variety of dal has the most significant impact on the protein value. Some lentils naturally contain more protein than others. For instance, urad dal and masoor dal generally offer a higher protein count per cooked serving compared to toor dal.
Water-to-Dal Ratio: The thickness of your curry directly affects the nutritional density. A watery, thin dal will have a lower protein concentration per 100 grams than a thick, dense one because water has no protein.
Added Ingredients: Enriching your dal with other protein sources will naturally increase the overall protein content. Items like paneer (Indian cottage cheese), tofu, yogurt, or mixed sprouts are common and effective additions.
Cooking Method: While minimal, some nutrient loss can occur during cooking. Soaking dal beforehand is a recommended practice to improve digestion and potentially preserve nutrients.

Dal as an Incomplete Protein

While dal is a great source of plant-based protein, most varieties are considered "incomplete" because they are low in one or more essential amino acids, particularly methionine. However, this is easily remedied through traditional Indian culinary pairings. Consuming dal with grains like rice or roti creates a "complete protein," providing all nine essential amino acids necessary for the body. This nutritional synergy is why classic combinations like dal chawal (dal and rice) are so healthy and nutritionally complete.

A Comparison of Protein in Different Dal Curries (per 100g cooked)


Type of Dal Curry	Approximate Protein (per 100g)	Notes on Content
Moong Dal	4-9g	Varies depending on preparation and water. Higher if sprouts are added.
Masoor Dal	7-9g	One of the quicker-cooking dals, with good protein retention.
Urad Dal	7-9g	Often used in thicker, richer curries like Dal Makhani, which can increase fat content.
Toor Dal	6-7g	A staple in South Indian cuisine, commonly used for sambar.
Mixed Dal	8-10g or more	Combines several lentil types, offering a broader amino acid profile.

Enhancing Your Dal Curry for Maximum Protein

To create a truly protein-packed dal curry, you can incorporate a variety of ingredients and preparation methods:

Add high-protein vegetables: Mix in spinach, mushrooms, or peas for an extra nutrient boost.
Incorporate other legumes: Consider a mixed dal curry that includes chana dal (split chickpeas) or kidney beans (rajma) to diversify the amino acid profile.
Use sprouts: Sprouted moong dal or other legumes can increase nutrient availability and add texture.
Garnish with protein-rich elements: Toasted nuts, seeds (like pumpkin or chia), or paneer can be sprinkled on top to increase protein without much effort.
Pair with complementary foods: Serving dal with rice, whole wheat roti, or quinoa ensures you get all nine essential amino acids.
Reduce water content: For a denser, more protein-rich curry, use less water during cooking.

Conclusion

In summary, the protein content of dal curry is not a single, fixed number but a variable influenced by the type of dal, water-to-pulse ratio, and added ingredients. While 100 grams of cooked dal offers a respectable amount of plant-based protein (typically 4-9 grams depending on the type), it's important to remember that it is an incomplete protein source on its own. By combining dal with grains like rice and incorporating other protein-rich elements, you can create a complete and nutritionally balanced meal. Ultimately, dal remains an excellent and affordable source of protein and fiber, making it a valuable staple in a healthy diet.

An authoritative source on plant-based proteins can be found on the National Institutes of Health (NIH) website.

Frequently Asked Questions

Yes, dal is an excellent and affordable source of plant-based protein for vegetarians, especially when paired with a grain like rice to form a complete protein.

100 grams of raw dal contains significantly more protein (e.g., raw masoor is ~25g) than 100 grams of cooked dal (e.g., cooked masoor is ~9g) because cooking water dilutes the protein density.

Among the common types, urad dal (black gram) and masoor dal (red lentils) generally have the highest protein content, though kulthi dal (horse gram) is also very high.

Soaking dal before cooking does not reduce the protein content. Instead, it can improve digestibility and nutrient absorption by breaking down phytic acid.

Most dals are incomplete proteins because they are slightly deficient in the essential amino acid methionine. This is why pairing them with grains like rice is a traditional and nutritionally sound practice.

To increase the protein in your dal curry, you can use less water for a thicker consistency, add protein-rich ingredients like paneer or tofu, mix in different types of dals, or serve it with a complementary grain.

While meat offers a more concentrated and complete protein source, dal is a heart-healthy, high-fiber, and lower-fat alternative. Dal also provides valuable micronutrients not found in meat.