In Which Dal Has the Highest Protein? Comparing Top Varieties

November 25, 2025 •

4 min read

With approximately 26 grams of protein per 100g, Urad dal, also known as black gram, is a top contender for the highest protein content among common varieties. This makes understanding in which dal has the highest protein crucial for vegetarians, vegans, and anyone aiming to increase their plant-based protein consumption.

Quick Summary

This article compares the protein content and nutritional value of common dals like Urad, Masoor, Moong, and Chana. It clarifies protein differences between raw and cooked dals and provides tips for maximizing protein absorption for a healthier diet.

Key Points

Highest Raw Protein: Urad Dal (Black Gram) generally offers the highest protein content per 100g in its raw form, at approximately 26g.
Top Competitors: Masoor Dal and Chana Dal are close contenders, also providing a very high amount of protein per 100g raw.
Raw vs. Cooked: The protein content per 100g is significantly lower in cooked dal due to water absorption, so comparisons should use raw values.
Complete Protein: Dals are incomplete proteins but can be combined with grains like rice to form a complete amino acid profile.
Enhanced Nutrition: Soaking, sprouting, and pairing with Vitamin C-rich foods can increase digestibility and nutrient absorption from dal.
Beyond Protein: High-protein dals also offer excellent fiber for digestion, support heart health, and aid in weight management.

The Highest Protein Dals: A Detailed Breakdown

Dal, the term for split legumes, is a cornerstone of South Asian cuisine and a powerhouse of nutrition, particularly for plant-based diets. While all dals are nutritious, their protein content varies. The protein value is most accurately compared in their raw, uncooked form, as cooking significantly alters the per-gram content by adding water. Below is a detailed look at the contenders for the highest protein dal.

Urad Dal (Black Gram)

Often cited as one of the highest in protein, raw urad dal can contain as much as 26 grams of protein per 100 grams. It is also exceptionally rich in dietary fiber, iron, magnesium, and potassium, which support muscle recovery, heart health, and energy levels. Used in dishes like dal makhani, dosa, and idli, it provides a rich, nutty flavor.

Masoor Dal (Red Lentils)

Masoor dal is a close competitor, offering approximately 25 grams of protein per 100 grams when raw. Known for its quick cooking time and mild, sweet taste, it is rich in iron, making it particularly beneficial for individuals prone to iron deficiency. Its high fiber content also helps in managing cholesterol and blood sugar levels. It is a versatile dal, used in soups, curries, and stews.

Chana Dal (Split Chickpeas)

Derived from split chickpeas, chana dal is another high-protein option, with up to 25 grams of protein per 100 grams raw. It is a fantastic source of dietary fiber, which aids digestion and helps stabilize blood sugar. Chana dal is commonly used in curries, flour for pancakes (cheela), and roasted as a snack.

Kulthi Dal (Horse Gram)

This lesser-known but highly nutritious dal is rich in protein, with a content between 22-25 grams per 100 grams raw. Kulthi dal stands out because its amino acid profile is closer to a complete protein compared to many other legumes, and it is a good source of calcium and iron. It is known for its ability to aid kidney health and reduce acidity.

A Comparative Look: Raw vs. Cooked Protein Content

It is essential to distinguish between the nutritional values of raw and cooked dals. During cooking, dals absorb a significant amount of water, which dilutes their nutrient density per gram. For example, while 100 grams of raw urad dal can have up to 26 grams of protein, a 100-gram serving of cooked urad dal will contain much less, typically around 7-9 grams. This change is consistent across all types of dal. The raw measurements provide a true comparison of the legumes themselves.

Comparison of Top High-Protein Dals


Dal Type	Raw Protein (per 100g)	Key Nutritional Benefit	Digestibility
Urad Dal (Black Gram)	~26g	Rich in iron, magnesium, potassium	Moderate, best soaked before cooking
Masoor Dal (Red Lentil)	~25g	High in iron and quick to cook	Easy
Moong Dal (Green Gram)	~24g	Very easy to digest and low in fat	Easiest to digest
Chana Dal (Split Chickpeas)	~25g	High in dietary fiber, low glycemic index	Good
Kulthi Dal (Horse Gram)	~22-25g	Considered a more complete protein	Good

Maximizing Your Protein Intake from Dal

Pair with Grains: Combine dal with rice or whole wheat roti to create a complete protein profile, ensuring you consume all essential amino acids.
Soak Before Cooking: Soaking your dal for several hours or overnight improves its digestibility and can increase the bioavailability of its nutrients.
Use Sprouted Dals: Sprouting dals like moong can increase the content and availability of certain nutrients, including protein.
Include a Variety: Rotate different types of dal in your diet to benefit from their unique nutritional profiles.
Enhance Absorption: Include sources of Vitamin C and Vitamin B6 in your meals to promote better protein absorption.

Beyond Protein: Additional Health Benefits of Dal

Promotes Digestive Health: The high fiber content in dals adds bulk to stool, preventing constipation and supporting a healthy gut microbiome.
Supports Heart Health: Dals are rich in fiber and low in saturated fat, which helps to lower cholesterol levels and regulate blood pressure.
Aids Weight Management: High in protein and fiber, dals promote a feeling of fullness, which can help reduce overall calorie intake.
Helps Regulate Blood Sugar: With a low glycemic index, dals prevent rapid spikes in blood sugar, which is particularly beneficial for managing diabetes.
Versatile and Affordable: Dal is a cost-effective and versatile protein source, with a low environmental impact compared to animal-based proteins.

Conclusion

While Urad dal frequently comes out on top with the highest protein content per 100 grams in its raw form, Masoor and Chana dals are very close and offer similar benefits. For those seeking to maximize their plant-based protein intake, incorporating a variety of these dals is the most effective strategy. Remember to combine them with grains to form a complete protein, and consider preparation methods like soaking and sprouting to boost digestibility and nutrient absorption. This mindful approach ensures you get the most out of these nutritious and versatile legumes.

Learn more about the nutritional benefits of legumes from the National Institutes of Health.

Frequently Asked Questions

For muscle building, Urad Dal and Kulthi Dal are excellent choices due to their higher protein content and beneficial amino acid profiles.

While sprouting does not necessarily increase the total quantity of protein, it can increase the bioavailability and digestibility of the protein, allowing for better absorption.

No, dal is not a complete protein on its own, as it lacks certain essential amino acids. However, pairing it with a grain like rice or whole wheat roti creates a complete protein.

When cooked, dal absorbs a large volume of water. The total protein amount stays the same, but the overall weight of the dal increases, leading to a lower protein concentration per 100g.

Moong dal (green gram) is widely regarded as one of the easiest dals to digest, making it suitable for those with sensitive stomachs or during illness.

To improve protein absorption, soak the dal before cooking, combine it with grains, and include nutrient-rich foods like those containing Vitamin C and B6 in your meal.

While nutritious, excessive consumption of dal can sometimes lead to digestive issues like bloating and gas due to its high fiber content. Moderate intake is best.