How much protein is in 100 gm of rice and dal?

November 3, 2025 •

3 min read

Dal, a staple in many cuisines, contains significantly more protein per 100 grams than rice. While a 100 gm serving of cooked dal offers around 7-9 grams of protein depending on the type, the same quantity of cooked white rice provides only 2-3 grams. When combined, rice and dal create a complete protein profile, providing all essential amino acids.

Quick Summary

A breakdown of the protein content in 100 grams of cooked rice and dal reveals significant differences, with dal being a more protein-dense source. The traditional combination of dal with rice is nutritionally sound, providing all essential amino acids for a complete protein meal. This combination offers a balanced source of carbohydrates, fiber, and vital micronutrients.

Key Points

Dal is a rich protein source: A 100-gram serving of cooked dal provides significantly more protein (typically 7-9g) than the same amount of rice.
Rice is primarily a carbohydrate source: 100 grams of cooked white rice contains a much lower protein content, around 2-3 grams.
Combining creates a complete protein: The amino acid profiles of rice and dal complement each other, with rice providing methionine and dal providing lysine, to form a complete protein.
Nutritional synergy: The combination of rice and dal offers a balanced meal with fiber, carbohydrates, vitamins, and minerals, promoting digestive health and sustained energy.
Variations in dal protein content: The exact protein amount in dal depends on the specific type of lentil, such as moong, toor, or masoor dal.
Enhanced nutrient absorption: Soaking dal beforehand can improve nutrient absorption by reducing phytic acid, making the meal even healthier.
Supports weight management: The high protein and fiber content of dal and rice helps promote satiety and can aid in weight management.

Understanding the Nutritional Profile of Dal and Rice

While dal and rice are foundational components of countless meals worldwide, their individual protein contributions and overall nutritional value vary considerably. Understanding these differences helps in planning a balanced and healthy diet, especially for those relying on plant-based sources for their protein intake.

Protein in 100g of Cooked Dal

Different types of dal (lentils) have varying protein content, even when cooked. In general, a 100-gram serving of cooked dal is a robust source of plant-based protein. For example, a small cup (100 grams) of cooked plain toor dal provides approximately 7.2 grams of protein. This can fluctuate based on the specific type of lentil used and the cooking method.

Toor Dal (Pigeon Pea): A small cup of cooked toor dal offers a strong protein contribution.
Chana Dal (Split Bengal Gram): Cooked chana dal provides a similar protein level and is known for its firm texture.
Urad Dal (Black Gram): A 100-gram serving of cooked urad dal is also a significant source of protein, along with dietary fiber.
Masoor Dal (Red Lentils): These cook quickly and offer a good protein content, along with iron and folate.

Protein in 100g of Cooked Rice

In contrast to dal, rice is primarily a carbohydrate source. The protein content in a 100-gram serving of cooked rice is relatively low. For instance, 100 grams of cooked white rice contains about 2.7 grams of protein. Choosing brown rice can slightly increase this number, but it remains a minor protein source compared to legumes.

The Complete Protein Advantage of Combining Rice and Dal

The real nutritional power lies in the traditional combination of rice and dal. This pairing creates a 'complete protein' because their amino acid profiles are complementary.

Amino Acid Complementation: Dal is rich in the essential amino acid lysine but lacks the sulfur-based amino acids methionine and cysteine. Rice, on the other hand, contains the sulfur-based amino acids that dal is missing but is deficient in lysine.
Synergistic Effect: By eating them together, all nine essential amino acids are provided, making the meal a complete and high-quality protein source. This principle is a cornerstone of plant-based nutrition and has been followed for centuries in many cultures.

Comparison Table: 100g of Cooked Rice vs. Cooked Dal


Nutrient	100g Cooked White Rice	100g Cooked Toor Dal
Protein	~2.7g	~7.2g
Carbohydrates	~28g	~18.3g
Dietary Fiber	~0.4g	~3.0g
Calories	~130 kcal	~107 kcal
Fat	~0.3g	~0.5g

Maximizing Nutrient Absorption

To get the most out of your rice and dal meal, consider these tips:

Soak your dal: Soaking lentils for several hours before cooking can help break down phytic acid, which is an anti-nutrient that can inhibit the absorption of certain minerals.
Use diverse lentils: Rotating the types of dal you use ensures a wider variety of nutrients. Experiment with moong, masoor, and urad dals.
Add healthy fats: Tempering your dal with a teaspoon of ghee or a healthy oil adds flavor and assists in the absorption of fat-soluble vitamins.
Incorporate vegetables: Adding vegetables like spinach, tomatoes, or bottle gourd increases the fiber and micronutrient content of the meal.

Conclusion

The combined nutritional power of rice and dal is far greater than the sum of their parts. While dal is the primary protein provider, rice completes the amino acid profile, creating a complete protein source essential for muscle building and tissue repair. This meal offers a balanced mix of carbohydrates for energy, fiber for digestion, and a host of vitamins and minerals. Embracing this traditional pairing is a smart and satisfying way to consume high-quality plant-based protein. For further insights into maximizing plant-based nutrition, explore resources from organizations like the American Heart Association (AHA).

Frequently Asked Questions

Yes, eating dal and rice together creates a complete protein source because they provide complementary amino acids. This ensures your body receives all nine essential amino acids needed for protein synthesis and maximum absorption.

Brown rice contains slightly more protein than white rice, in addition to higher fiber and other micronutrients. However, the overall protein contribution from rice remains low compared to dal, and both can be paired with dal for a complete protein meal.

Uncooked, dried lentils (dal) contain a higher concentration of protein per 100 grams. For example, some varieties contain around 22-26 grams of protein before cooking.

When combined correctly, dal and rice provide a complete protein source, which is a key component for vegetarian diets. However, a varied diet that includes other protein-rich foods like nuts, seeds, and vegetables is recommended to ensure optimal nutrient intake.

While the exact amount can vary slightly depending on the preparation, 100 grams of cooked moong dal provides a good amount of protein, contributing to a healthy diet.

Adding ghee does not change the protein content of the dal and rice itself. It adds healthy fats and calories to the meal, which can be beneficial for overall nutrition and energy.

You can increase the protein content by adding more dal relative to rice, or by including other protein-rich ingredients like paneer, tofu, or various vegetables. Combining different types of dal in a single dish, like panchratna dal, also boosts the protein profile.