How Much Protein Is in Dhal Curry? Your Nutritional Guide

November 23, 2025 •

4 min read

Dal has been a dietary staple in India for centuries, with archaeological evidence of its consumption dating back over 2,800 years. When asking how much protein is in dhal curry, the answer depends heavily on the specific lentil (dal) variety used and how the dish is prepared.

Quick Summary

The protein content in dhal curry varies significantly depending on the type of lentil and recipe. This guide details the protein amounts found in popular dal varieties and offers ways to increase its protein profile for a more fulfilling meal.

Key Points

Varies by Dal Type: The protein in your dhal curry depends on the specific lentil used, with types like Urad and Masoor often having higher protein concentrations.
Cooked vs. Raw: Cooked dhal has a lower protein concentration per 100g than raw because of water absorption during cooking.
Pairing for Complete Protein: Combining dhal with whole grains like rice or roti creates a complete protein, supplying all essential amino acids.
Boosting Protein: For higher intake, consider adding tofu, paneer, or lean meats to your curry.
Beyond Protein: Dhal is also a rich source of dietary fiber, iron, and magnesium, promoting heart health, digestion, and blood sugar control.
Recipe Matters: The overall nutritional profile is significantly influenced by recipe variations, including the use of cream or ghee.

Understanding Dhal's Protein Profile

Dal is an excellent source of plant-based protein, making it a cornerstone of vegetarian and vegan diets worldwide. However, the exact amount of protein in your dhal curry is not a single, fixed number. It varies based on several factors, including the type of lentil and the cooking process, particularly the absorption of water. It is important to differentiate between the nutritional value of raw, uncooked lentils and their cooked counterpart.

Raw vs. Cooked Dhal

When cooked, lentils absorb a significant amount of water, which increases their volume and weight. This naturally lowers the protein concentration per 100 grams compared to their raw state. For example, 100 grams of raw Masoor dal might contain around 25 grams of protein, but the same weight of cooked Masoor dal would contain much less because it is now mixed with water. Most nutritional information for curry dishes is based on cooked portions.

A Comparison of Dhal Protein Content

Here is a closer look at the approximate protein content of common cooked dhal varieties per 100 grams. These numbers can serve as a helpful baseline for your nutritional planning:

Masoor Dal (Red Lentils): One of the quicker-cooking dals, 100 grams of cooked masoor dal typically contains around 10-14 grams of protein, alongside a generous dose of fiber.
Urad Dal (Black Gram): A key ingredient in dal makhani, urad dal is particularly high in protein, offering about 10-12 grams per 100-gram serving when cooked.
Chana Dal (Split Chickpeas): With a robust and nutty flavor, chana dal provides a substantial amount of protein, around 13-15 grams per 100 grams cooked.
Toor Dal (Pigeon Peas): Widely used in South Indian dishes like sambar, 100 grams of cooked toor dal offers approximately 10-10.4 grams of protein.
Moong Dal (Yellow Split Gram): Known for being easily digestible, moong dal contains about 8-9 grams of protein per 100 grams cooked.

Nutritional Comparison: Dhal Varieties (Per 100g, Raw)


Dal Type (Raw)	Protein (g)	Carbohydrates (g)	Fibre (g)
Urad Dal (Black Gram)	26	60	18.3
Masoor Dal (Red Lentils)	25	60	10
Moong Dal (Green Gram)	24	62	16
Chana Dal (Split Chickpeas)	22	60	12
Toor Dal (Pigeon Peas)	21	64	15

Note: These values are for raw, uncooked lentils and will be lower in the final cooked curry due to water absorption.

Optimizing Your Dhal Curry for Protein Intake

If you're looking to boost the protein content of your dhal curry, consider these strategies:

Pair with Whole Grains: The amino acid profile of legumes can be complemented by grains like rice or whole wheat roti. This combination provides a complete protein source, offering all nine essential amino acids.
Add Animal Protein: For non-vegetarians, adding chicken or beef to a dhal curry can significantly increase its protein richness and flavor profile.
Introduce Tofu or Paneer: Vegetarians and vegans can stir in cubed tofu or paneer (Indian cheese) during the final stages of cooking to create a more protein-dense dish.
Use Sprouted Dhal: Sprouting lentils can increase their nutritional value and bioavailability of proteins. Sprouted moong dal, for instance, can be a great addition to your curry.
Reduce Added Fats: Some recipes use a lot of ghee or cream, which adds fat and calories. Using minimal amounts of healthy oils can keep the dish focused on its protein and fiber benefits while controlling calorie density.

For more information on pairing plant-based proteins, you can read this resource: Pairing Plant-Based Proteins.

Beyond Protein: The Complete Nutritional Picture

While protein is a key component, dhal curries offer a wide range of health benefits that make them a nutritious and satisfying meal:

High in Fiber: The high dietary fiber content aids in digestion, promotes healthy bowel movements, and can help with weight management by increasing satiety.
Heart Health: The combination of low saturated fat, high fiber, and minerals like potassium helps regulate blood pressure and cholesterol, contributing to better cardiovascular health.
Blood Sugar Control: The complex carbohydrates and fiber in dhal are digested slowly, preventing rapid spikes in blood sugar. This makes it an excellent food for managing blood glucose levels.
Rich in Minerals and Vitamins: Dhal is packed with essential micronutrients, including iron, magnesium, folate, and B vitamins, which are vital for overall health, blood formation, and cell function.

Conclusion: The Bottom Line on Dhal Protein

In summary, the protein content of dhal curry is a dynamic figure, not a single value. It is best understood by considering the specific type of lentil used and whether you're measuring cooked or raw ingredients. Different dal varieties offer distinct protein levels, but all provide a significant and valuable plant-based protein source, particularly for vegetarian and vegan diets. By understanding these variations and incorporating simple strategies like pairing with grains or adding other protein sources, you can easily optimize your dhal curry for your specific nutritional needs, enjoying both its high protein content and wide array of health benefits.

Frequently Asked Questions

Among common varieties, Urad dal (black gram), Masoor dal (red lentils), and Kulthi dal (horse gram) generally have the highest protein content per 100g, particularly in their raw state. The final amount in a curry depends on the recipe.

Cooking dhal does not destroy the protein. However, because lentils absorb water during cooking, the protein concentration is diluted. A 100g portion of cooked dhal will have less protein than 100g of raw dhal, but the total protein in a full meal remains high.

No, dhal is not a complete protein source by itself, as it lacks some essential amino acids like methionine. However, when paired with grains like rice, the combination provides all nine essential amino acids, forming a complete protein.

Yes, dhal curry can be part of a weight-loss diet. It is high in both protein and fiber, which helps you feel full for longer and controls calorie intake. This can reduce cravings and support a balanced diet.

You can increase the protein in your dhal by adding tofu, paneer, or lean meat. For a purely plant-based boost, serving it with brown rice or quinoa will create a complete protein meal.

Yes, dhal offers numerous health benefits. It is rich in dietary fiber, which aids digestion, and contains important minerals like iron, folate, magnesium, and potassium. It also helps control blood sugar levels.

The apparent protein richness can be affected by the recipe's fat content. A creamier dhal makhani with added cream and butter, while delicious, may have a lower protein-to-calorie ratio than a simple dal tadka.