How much protein is in 2 cups of daal?

December 15, 2025 •

4 min read

One cup of cooked dal can provide approximately 7 to 18 grams of protein, meaning a two-cup serving offers a significant boost to your daily intake. The exact quantity depends heavily on the type of legume used, the amount of water absorbed during cooking, and the overall preparation method. This comprehensive guide breaks down the protein content for 2 cups of daal across various popular varieties.

Quick Summary

A two-cup serving of cooked dal typically provides between 14 and 36 grams of protein, though the amount varies significantly by lentil type. Key factors influencing protein content include water absorption during cooking and the specific legume variety. Paired with grains, daal can form a complete protein source.

Key Points

Variety is Key: Different daal types, like masoor, moong, or urad, contain varying protein amounts, impacting the total in a two-cup serving.
Cooking Dilutes Density: Water absorption during cooking decreases protein concentration per cup compared to the raw state, though the total protein in the meal remains the same.
Pair with Grains for Complete Protein: Combining daal with rice or roti ensures all essential amino acids are consumed, creating a 'complete' protein.
Rich in Fiber and Nutrients: Beyond protein, daal is an excellent source of dietary fiber, iron, and folate, supporting heart health and digestion.
Preparation Affects Digestibility: Soaking lentils before cooking improves protein digestibility and reduces anti-nutrients, leading to better nutrient absorption.
Approximate Value for 2 Cups Cooked: A two-cup serving of common cooked daal varieties can range from approximately 14 to 36 grams of protein, depending on the specific legume.

Understanding the Protein in Daal

Daal, derived from various legumes, is a cornerstone of South Asian cuisine and a powerhouse of plant-based protein, fiber, and essential minerals. However, the notion of a single protein value for daal is misleading. The term encompasses a wide range of split pulses and lentils, each with a unique nutritional profile. The protein density of a cooked dish also changes dramatically from its raw form, primarily due to the absorption of water, which increases the overall volume and weight while diluting the concentration of all nutrients per cup.

Factors Influencing Dal's Protein Content

Several elements contribute to the final protein count in your bowl of daal. The specific variety of legume is the most important variable, as some, like urad dal, contain more protein by weight than others. The amount of water and cooking time also play a crucial role. For instance, lentils absorb a great deal of water, causing a significant reduction in protein per cup when cooked compared to their raw state. Soaking pulses before cooking is another practice that can increase nutrient availability and aid digestion.

Protein Content in 2 Cups of Common Dal Types

For an accurate estimate of protein in a two-cup serving, it's essential to specify the type of legume. The following table provides a comparison based on typical cooked quantities, assuming a cup is approximately 200g after cooking. Keep in mind that homemade recipes can vary.


Dal Type	Uncooked Protein per 100g (approx.)	2 Cups Cooked Protein (approx.)	Key Characteristics
Masoor Dal (Red Lentils)	26g	~26g	Quick-cooking and easily digestible.
Moong Dal (Split Yellow Gram)	24g	~14-16g	Easy to digest, good for light meals.
Toor Dal (Pigeon Pea)	22g	~21g	Popular for curries like sambar.
Chana Dal (Split Bengal Gram)	25.4g	~26g	Hefty and nutty flavor.
Urad Dal (Black Gram)	24g	~32g	One of the highest protein dals, often used for idli and dosa.
Split Peas (Green or Yellow)	20g	~33g	Often used in soups and stews.

Health Benefits of Plant-Based Protein

Incorporating plant-based protein like daal into your diet offers numerous health advantages beyond simply meeting your daily protein needs. These benefits often come from the combination of nutrients found in legumes.

Cardiovascular Health: Plant proteins are generally lower in saturated fat and contain no cholesterol compared to animal products. Regular consumption has been linked to a lower risk of cardiovascular disease.
Weight Management: The high fiber content in daal promotes satiety, helping you feel full for longer and supporting weight control.
Improved Digestion: The high soluble and insoluble fiber content aids in healthy digestion, preventing constipation and contributing to a healthy gut.
Stable Blood Sugar: Complex carbohydrates found in daal are absorbed slowly, preventing sudden spikes in blood sugar levels, making it beneficial for diabetes management.
Rich in Micronutrients: Daal provides a wealth of minerals and vitamins, including iron, folate, and magnesium, which support various bodily functions.

Maximizing Your Protein from Dal

To get the most nutritional value from your daal, consider these preparation tips:

Pair with Grains: For a complete amino acid profile, combine daal with a grain like rice or roti. What one lacks, the other typically provides, creating a complete protein.
Soak Your Dals: Soaking pulses for a few hours before cooking significantly improves protein digestibility and can reduce anti-nutrients like phytates that can hinder mineral absorption.
Use a Pressure Cooker: Cooking under pressure can help preserve more nutrients than prolonged boiling, ensuring a higher nutritional retention.
Rotate Your Varieties: By including a mix of different dals, you ensure a broader spectrum of nutrients and amino acids, optimizing your nutritional intake.
Add Supportive Ingredients: Boost your meal by adding other protein-rich ingredients like paneer, spinach, or tofu.

Conclusion

Ultimately, the amount of protein in 2 cups of daal depends on the type of daal you choose and how it's prepared. While the protein content per cooked cup is not as high as per uncooked cup due to water absorption, daal remains a crucial and highly beneficial source of plant-based protein. By understanding the variations across different legumes and following smart preparation tips, you can effectively leverage daal to meet your dietary protein needs and enhance overall health. The versatility of daal makes it an easy and delicious addition to a balanced, nutritious diet. For further information on the nutritional content of legumes, consult reliable sources like the USDA National Nutrient Database.

Note: The protein values provided are approximate for a two-cup serving of cooked daal, which typically expands significantly from the raw form. A standard 1-cup portion of raw dal often yields 2-3 cups of cooked daal.

Frequently Asked Questions

While cooking does not destroy a significant amount of protein, it does affect the concentration. Dal absorbs a large volume of water during cooking, which means the protein content per cooked cup is lower than per uncooked cup. The total protein in the meal, however, remains consistent.

Of the commonly used varieties, urad dal (black gram) and masoor dal (red lentils) tend to have the highest protein content by weight in their uncooked form. However, cooking and water absorption will change the protein density in a finished dish.

Most plant-based proteins, including dal, are considered incomplete on their own because they lack some essential amino acids. However, when paired with grains like rice or roti, daal forms a complete protein, providing all the necessary amino acids.

Yes, you can increase the protein by adding ingredients like paneer (Indian cheese), tofu, nuts, or seeds. Combining it with high-protein grains like quinoa also helps. Another method is sprouting the daal before cooking.

Yes, dal is an excellent food for weight loss. Its high protein and fiber content promote satiety, helping you feel full for longer and reducing overall calorie intake. Daal is naturally low in fat, making it a healthy option for managing weight.

For raw daal, the protein content per 100g is higher. For example, raw moong dal has about 24g of protein per 100g. After cooking, it expands with water, so 100g of cooked daal contains less protein by weight, approximately 7-8g.

To make daal easier on the digestive system, soak the lentils for a few hours before cooking. This helps reduce anti-nutrients and can lead to less gas and bloating. Cooking with digestive spices like ginger and asafoetida can also help.