How much protein is in 1 cup of uncooked dal and why it varies

November 21, 2025 •

3 min read

According to USDA data, a single cup of uncooked mung beans contains nearly 50 grams of protein. The exact amount of protein in 1 cup of uncooked dal varies significantly depending on the specific type of lentil or pulse, with some varieties offering a more substantial protein punch than others.

Quick Summary

This guide breaks down the varying protein content of popular uncooked dal varieties, from moong and masoor to chana and toor dal. It explores the nutritional factors influencing these differences and provides a detailed comparison to help you choose the best option for your dietary needs.

Key Points

Protein Varies by Type: A cup of uncooked dal does not have a single protein value; it depends on the specific legume, such as masoor dal, moong dal, or chana dal.
Top Protein Contenders: Certain dals, including masoor (split red lentils) and urad (black gram), consistently offer some of the highest protein amounts among common varieties per serving.
Complete Protein Pairing: Dal on its own is not a complete protein, but pairing it with a grain like rice or roti creates a complete amino acid profile.
Nutrient Absorption: Soaking dal before cooking can improve digestibility and nutrient absorption, which is particularly useful for varieties that take longer to cook.
Beyond Protein: Beyond its protein content, dal is a significant source of dietary fiber, iron, and other essential minerals, contributing to overall health and satiety.

Dal, a staple in many cuisines, is celebrated as an affordable and potent source of plant-based protein. However, the assumption that all dals are nutritionally identical is a common mistake. The protein content can differ dramatically depending on the type of legume, its processing, and its origin. Understanding these distinctions is crucial for anyone monitoring their protein intake, whether for weight management, muscle building, or general health.

The varying protein content of uncooked dal varieties

Not all dals are created equal when it comes to protein. Different pulses have unique nutritional profiles. For instance, split green gram (moong dal) and red lentils (masoor dal) differ in their macronutrient composition. The following comparison highlights the protein content of popular uncooked dals, per approximate 100-gram serving, which is a little over half a cup.

Comparison of uncooked dal protein content (per 100g)


Type of Dal	Approximate Protein (g) per 100g	Key Characteristics
Urad Dal (Black Gram)	24-25g	High in protein and dietary fiber.
Moong Dal (Split Yellow/Green Gram)	24-25g	Highly digestible and packed with nutrients.
Masoor Dal (Split Red Lentils)	25-26g	Quick-cooking and nutrient-dense.
Chana Dal (Split Chickpeas)	25g	Nutty flavor, excellent source of fiber.
Toor Dal (Pigeon Peas)	21-22g	Staple for sambar, good source of folic acid.

Factors influencing dal's protein concentration

The protein content in dal is influenced by several factors, including the species of the plant, cultivation conditions, and processing methods. The splitting and de-hulling process can slightly alter the nutritional balance, but the most significant variance comes from the original legume itself. For example, the whole mung bean (green moong) has a slightly different protein and fiber profile than the split, hulled version (yellow moong).

A deeper look at specific dals

Urad Dal (Black Gram): Considered one of the highest protein dals, it is also known for its mucilaginous texture, making it perfect for dishes like dal makhani. Its rich nutritional profile supports muscle gain and digestive health.
Masoor Dal (Red Lentils): Valued for its speedy cooking time and easy digestibility, this dal is a powerhouse of protein, iron, and fiber. It is particularly beneficial for those looking to manage weight or prevent anemia.
Moong Dal (Mung Beans): Both the whole and split versions are celebrated for their nutritional benefits. The high digestibility of moong dal makes it a preferred choice for khichdi and detox diets.
Chana Dal (Split Chickpeas): This robust, nutty dal offers an impressive protein count, along with significant dietary fiber, aiding in digestion and satiety. Soaking it for a few hours before cooking is recommended for optimal results.
Toor Dal (Pigeon Peas): A cornerstone of many Indian dishes, toor dal provides a solid protein base and is rich in iron, folic acid, and magnesium.

How to maximize protein from dal in your diet

To get the most out of your dal, consider a few simple strategies. Firstly, pairing dal with a grain like rice, quinoa, or wheat roti creates a complete protein profile, providing all nine essential amino acids. Soaking dal before cooking can also improve nutrient absorption and reduce cooking time. Finally, mixing different types of dal, such as in a panchratna dal, can further diversify your nutrient intake.

Conclusion

While the general term "dal" covers a wide variety of legumes, the protein content is not uniform. The specific type of uncooked dal, from the high-protein urad and masoor to the slightly less but still-significant toor dal, dictates its nutritional value. A cup of uncooked dal can range from approximately 21 to 26 grams of protein per 100-gram measure, depending on the variety. By choosing the right dal for your needs and pairing it thoughtfully with other foods, you can ensure a delicious and protein-packed meal. For more detailed nutrition information on different foods, you can consult reliable sources like the USDA National Nutrient Database.

Authority link

For more detailed nutritional data on various food items, visit the USDA FoodData Central at https://fdc.nal.usda.gov/.

Frequently Asked Questions

Masoor dal (red lentils) and urad dal (black gram) tend to have the highest protein content among common varieties, with approximately 25-26 grams and 24-25 grams per 100g, respectively.

No, dal is not a complete protein source on its own, as it is low in the essential amino acid methionine. However, when combined with grains like rice, it forms a complete protein meal.

Cooking dal changes its protein density, but not the total protein amount. Since dal absorbs water during cooking, a cup of cooked dal will have a lower protein concentration than a cup of uncooked dal, but you are still consuming the same amount of protein from the initial uncooked serving.

Yes, chana dal (split chickpeas) is an excellent source of plant-based protein, providing around 25 grams per 100g when uncooked. It is also rich in dietary fiber.

To increase the protein in your dal dish, you can add mixed dals, incorporate other protein sources like soy chunks or paneer, or serve it alongside a grain like rice or roti to create a complete protein.

Yes, dal can aid in weight loss. It is high in protein and fiber, which promotes satiety and helps control appetite, while being relatively low in calories.

Soaking dal before cooking, especially for hardier varieties like chana dal, improves nutrient absorption, aids digestion, and significantly reduces cooking time.