Nutrition Diet: Which Lentil Has the Highest Protein? A Comprehensive Guide

October 3, 2025 •

5 min read

With up to 30g of protein per 100g in its dry form, the horse gram stands out as a leading plant-based protein source. For vegetarians, vegans, and those simply looking to reduce meat intake, understanding which lentil has the highest protein is key to building a healthy, balanced diet.

Quick Summary

This article explores the protein content across various lentil types, highlighting the nutritional leader and offering practical tips for incorporating them into a high-protein diet for better health. It compares key varieties and discusses the benefits of their nutrient profiles.

Key Points

Highest Protein Lentil: Horse Gram (Kulthi) contains up to 30g of protein per 100g (dry), making it the most protein-dense variety.
Complete Protein Advantage: Horse Gram is a rare lentil with a complete amino acid profile, unlike most others which need to be combined with grains.
Other High-Protein Options: Urad Dal (~26g), Masoor Dal (~25g), and Moong Dal (~24g) are also excellent sources of plant-based protein.
Health Benefits: High-protein lentils support muscle repair, weight management through increased satiety, and improved heart and digestive health due to fiber and key minerals.
Maximize Absorption: Pair lentils with whole grains to form a complete protein, and use soaking or sprouting techniques to enhance nutrient absorption.
Versatile Culinary Uses: Different lentils offer varied textures and cooking times, from the quick-cooking red lentils for creamy soups to the firm green and brown varieties for salads.

Discovering the Protein Powerhouse: Horse Gram

While all lentils are a valuable source of plant-based protein, not all are created equal. The protein champion among them is the horse gram (also known as Kulthi), a less common but incredibly nutritious pulse, especially in traditional Indian cuisine. In its dry form, horse gram can contain an impressive 30g of protein per 100g, making it a standout option for boosting protein intake.

Horse gram is also recognized for its complete amino acid profile, a rarity among legumes. This means that, unlike most other lentils which need to be paired with grains to form a complete protein, horse gram contains all essential amino acids on its own, providing a significant advantage for those focused on muscle repair and growth.

Other Top Protein Contenders

Beyond the powerful horse gram, several other lentil varieties offer high protein content and are more widely available in supermarkets. These include urad dal, masoor dal, and moong dal. Urad dal (black gram), a staple in many South Asian dishes, provides approximately 26g of protein per 100g (dry). Masoor dal (red lentils) offers about 25g of protein per 100g (dry), and moong dal (green gram) contains around 24g.

Urad Dal (Black Gram): Known for its use in dishes like dal makhani, urad dal is not only rich in protein but also in calcium, making it beneficial for bone health.

Masoor Dal (Red Lentils): These cook quickly and break down easily, making them perfect for creamy soups and curries. Besides protein, masoor dal is a good source of iron and folate.

Moong Dal (Green Gram): Often used in salads and savory dishes, moong dal is highly digestible and provides a substantial protein boost.

The Health Benefits of High-Protein Lentils

Incorporating high-protein lentils into your diet offers a wide array of health benefits that go beyond simply meeting your protein macros.

Muscle Repair and Growth: Protein is a fundamental building block for muscle tissue. For athletes, bodybuilders, or anyone aiming to increase muscle mass, the amino acids from high-protein lentils are crucial for repairing and rebuilding muscle fibers after exercise.
Weight Management: The combination of high protein and fiber in lentils promotes satiety, helping you feel full for longer periods. This can reduce overall calorie intake and assist in weight management by curbing cravings.
Heart Health: Lentils are rich in fiber, folate, and potassium, which are all vital for cardiovascular health. A high-fiber diet can help lower bad cholesterol levels, while potassium helps regulate blood pressure.
Digestive Health: The high fiber content is excellent for promoting healthy digestion and regularity. This supports a healthy gut microbiome and can prevent issues like constipation.
Blood Sugar Control: Lentils have a low glycemic index, meaning they release sugar into the bloodstream slowly. This helps to stabilize blood sugar levels, making them a suitable food choice for individuals managing diabetes.
Nutrient Density: In addition to protein and fiber, lentils are packed with essential vitamins and minerals, including iron, B vitamins, magnesium, and zinc. These micronutrients are crucial for energy levels, immune function, and overall well-being.

Comparison of Common Lentil Varieties

For a clear picture of how different lentils stack up nutritionally, let's examine their protein and other key nutrients per 100g of dry weight.


Lentil Type	Protein Content (per 100g, dry)	Fiber Content	Key Nutrients	Texture & Cooking Time
Horse Gram (Kulthi)	~30g	Very High	Iron, Calcium, Fiber	Holds shape well, earthy flavor
Urad Dal (Black Gram)	~26g	Good	Iron, Calcium, Magnesium	Breaks down, used in dough and creamy dal
Masoor Dal (Red Lentils)	~25g	Rich	Folate, Iron, Vitamin B6	Cooks quickly, becomes mushy
Moong Dal (Green Gram)	~24g	Low Fat	Iron, Antioxidants	Easy to digest, versatile
Brown Lentils	~23g	High	Iron, Folate, Manganese	Holds shape well, hearty
Chana Dal (Bengal Gram)	~22g	High	Iron, Fiber	Nutty flavor, holds shape
Toor Dal (Pigeon Pea)	~21g	Rich in Fiber	Folic Acid, Potassium, Iron	Staple in South Indian cuisine

Maximizing Protein Absorption and Culinary Uses

To make the most of the protein in your lentil-rich diet, consider these practical tips:

Pair with Whole Grains: Lentils lack some essential amino acids, but pairing them with whole grains like rice, quinoa, or wheat creates a complete protein, providing all the essential building blocks your body needs.
Soak and Sprout: Soaking lentils before cooking improves digestibility and nutrient absorption. Sprouting can further enhance their amino acid profile and bioavailability.
Cook with Healthy Fats: Adding a small amount of healthy fat during cooking can aid in the absorption of fat-soluble vitamins found in the dish.
Include Vitamin C: Cooking with or serving lentils alongside Vitamin C-rich foods, such as tomatoes, can significantly increase iron absorption.

Culinary Applications for Every Lentil

Choosing the right lentil for your dish is key to a great culinary experience:

For creamy textures: Use masoor dal (red lentils) or urad dal, which break down easily, for smooth soups, curries, and purees.
For hearty salads and sides: Opt for green lentils or brown lentils, which hold their shape well after cooking.
For traditional Indian dishes: Use specific dals like urad dal for dal makhani or toor dal for sambar.
For maximum protein: Incorporate horse gram into traditional soups or stews for an exceptional protein boost.

Conclusion: Making the Right Protein Choice

While the horse gram takes the crown for the highest protein content among lentils (per 100g dry), the best choice for your diet depends on your nutritional goals, culinary needs, and taste preferences. All lentils offer a rich, affordable, and versatile source of plant-based protein, fiber, and essential micronutrients. By understanding the differences, you can strategically incorporate a variety of lentils into your diet to maximize both flavor and nutritional benefits, supporting everything from muscle health and digestion to weight management and heart function.

Adding these pulses to your meals, whether as a meat substitute or a hearty side, is a simple and effective way to enhance the nutritional value of your diet. For more information on legumes and their health benefits, the Harvard T.H. Chan School of Public Health is a reliable resource on the topic: The Nutrition Source: Legumes and Pulses.

Frequently Asked Questions

The horse gram, known as Kulthi, has the highest protein content among lentils, providing up to 30g of protein per 100g in its dry, uncooked state.

Most lentils are not a complete protein on their own, meaning they lack one or more essential amino acids. However, horse gram is an exception and can be considered closer to a complete protein source. To form a complete protein with other lentils, they should be combined with a whole grain, such as rice.

The protein content is generally higher when measured per 100g of dry, raw lentils compared to cooked. When cooked, lentils absorb a significant amount of water, which dilutes the protein concentration by weight. For example, some sources show raw lentils with 26g protein per 100g, while cooked lentils may have around 9g per 100g.

While both are excellent sources, some sources indicate that red lentils may contain slightly more protein than green lentils (approximately 25g vs 24g per 100g dry). The main difference for cooking is that red lentils cook faster and become soft, while green lentils hold their shape.

Black lentils (urad dal), which are also sometimes referred to as beluga lentils, are another very high-protein variety, with around 26g of protein per 100g (dry), placing them second only to horse gram.

High-protein lentils aid in muscle repair and growth, support weight management by promoting satiety, improve heart health due to fiber and potassium, and assist in regulating blood sugar levels.

Yes, lentils are an excellent and affordable plant-based alternative to meat. While they don't contain all essential amino acids (with horse gram being a notable exception), pairing them with whole grains or other protein sources can provide a nutritionally complete meal.