Understanding the Nutrition Diet: How much protein is in 1 cup of cooked dal?

November 3, 2025 •

4 min read

Dal, a cornerstone of Indian cuisine, is a valuable plant-based protein source, but its protein content varies significantly by type. Understanding how much protein is in 1 cup of cooked dal? is key for anyone on a plant-based diet or monitoring their macronutrient intake. This article provides a comprehensive look at the protein profiles of common dals.

Quick Summary

The protein content in one cup of cooked dal varies depending on the legume, cooking method, and water ratio, typically ranging from 6 to 17 grams. This staple is rich in fiber and other nutrients but is an incomplete protein unless paired with grains like rice.

Key Points

Variable Protein Content: The protein in 1 cup of cooked dal depends on the variety, ranging from roughly 6-17 grams based on density and water content.
High-Protein Varieties: Some dals, like moong and chana dal, tend to have higher protein content per cooked cup than others.
Complementary Proteins: Dal is an incomplete protein, but pairing it with grains like rice creates a complete protein meal with all essential amino acids.
Maximizing Absorption: Soaking dal before cooking can improve the body's absorption of protein and minerals.
Cooking Method Matters: Adding ingredients like ghee, oil, or cream increases calories and fat, while boiling and pressure-cooking retain nutritional value effectively.
Beyond Protein: Dal offers significant amounts of fiber, vitamins, and minerals, contributing to heart health, digestion, and blood sugar control.

Dal: A Powerhouse of Plant-Based Protein

Dal, the Hindi term for lentils, peas, and other pulses, is a dietary staple cherished for its versatility, affordability, and nutritional value. For vegetarians, vegans, and those seeking to reduce meat consumption, dal serves as an excellent source of protein, fiber, and essential minerals. However, the specific protein content can vary widely depending on the type of dal and how it is prepared.

The Variability of Protein in Cooked Dal

The protein amount in a single cup of cooked dal is not a fixed number. Instead, it is influenced by several factors, including the type of lentil used, the amount of water added during cooking, and whether the dal is cooked simply or prepared as a richer dish like dal makhani. On average, a standard 1-cup serving of cooked lentils (a key component of many dal recipes) offers roughly 14-17 grams of protein. This is a good baseline, but a deeper dive into specific dal varieties reveals more nuance.

Protein Content of Common Dal Varieties

To give you a clearer picture, here is a breakdown of the approximate protein content for one cup (around 200g) of cooked dal for some of the most popular types:

Moong Dal (Split Mung Beans): A cup of cooked moong dal typically offers a substantial protein boost, averaging around 14 grams. It's also easy to digest, making it a popular choice for light meals.
Masoor Dal (Red Lentils): Known for its rapid cooking time, a cup of cooked masoor dal provides approximately 10-14 grams of protein. It is also high in iron and folate.
Urad Dal (Black Gram): One of the richest sources of protein, a cup of cooked urad dal contains around 10-15 grams of protein, depending on the preparation.
Chana Dal (Split Bengal Gram): With a robust, nutty flavor, chana dal is also a high-protein option. A single cup of cooked chana dal contains about 12-13 grams of protein.
Toor Dal (Split Pigeon Peas): Often used for sambar and everyday curries, a cup of cooked toor dal provides around 10-14 grams of protein.

The Importance of Making Dal a 'Complete Protein'

For those relying heavily on plant-based sources, it is important to understand that dal is an incomplete protein. This means it lacks or is low in one or more of the nine essential amino acids that our bodies cannot produce. Specifically, dal is low in methionine. However, this is easily remedied by pairing dal with a complete protein source, such as grains.

Classic culinary pairings like dal and rice are not just for flavor; they create a complete protein meal. Rice provides the methionine that dal lacks, ensuring your body receives all the essential amino acids it needs for muscle repair, growth, and other vital functions. Other grains like roti (made from wheat) also serve this purpose effectively.

Maximizing the Nutritional Value of Your Dal

While dal is naturally nutritious, there are several ways to enhance its health benefits and increase its protein content:

Pair with Complementary Proteins: As mentioned, combining dal with grains like rice or roti creates a complete protein profile, boosting the meal's overall quality.
Add Other Protein Sources: For an extra protein punch, consider adding tofu, paneer, or nuts to your dal.
Sprout Your Dals: Sprouting lentils before cooking can increase their bioavailability and nutrient content, including protein.
Incorporate Vegetables: Adding spinach, carrots, or other vegetables boosts fiber, vitamins, and minerals, complementing the dal's nutritional profile.
Cook Properly: Soaking dal before cooking can help destroy antinutrients like phytic acid, which improves the absorption of minerals and proteins. Opt for pressure cooking or boiling over deep-frying to retain nutrients and avoid unnecessary fats.

Comparison of Dal Varieties (Per 1 Cup Cooked)


Dal Variety	Approx. Protein (g)	Key Amino Acid Profile	Best Paired With	Other Benefits
Moong Dal	14-16	Rich in lysine, low in methionine	Rice, roti, quinoa	Easy to digest, rich in folate
Masoor Dal	10-14	Rich in lysine, low in methionine	Rice, whole wheat naan	High in iron, great for blood health
Urad Dal	10-15	Rich in lysine, low in methionine	Rice, fermented batter (e.g., idli)	Supports bone health, high in calcium
Chana Dal	12-13	Good source of protein, but incomplete	Rice, chickpea curry	High in fiber, supports blood sugar
Toor Dal	10-14	Rich in lysine, low in methionine	Rice, vegetables in sambar	Rich in folic acid, good for pregnancy

Conclusion: Making the Most of Your Dal

Dal is a highly nutritious and versatile food that plays a vital role in many healthy diets. While a single cup of cooked dal provides a solid dose of plant-based protein, ranging from 6 to 17 grams depending on the type and preparation, it is most beneficial when part of a balanced meal. Understanding the variability in protein content between varieties like moong, masoor, and chana dal empowers you to make more informed dietary choices. By combining dal with grains or other complementary protein sources, you can ensure a complete amino acid profile, maximizing its benefits for muscle health and overall wellness. This ancient superfood is a delicious and sustainable way to meet your nutritional goals. For further information on the nutritional composition of legumes and other plant-based foods, you can consult reputable sources like the University of Rochester Medical Center.

Frequently Asked Questions

Among common varieties, moong dal and chana dal typically have a higher protein content per cooked cup, but this can vary based on specific preparation methods.

No, dal is not a complete protein on its own as it is low in the essential amino acid methionine. However, when combined with grains like rice, it forms a complete protein.

Sprouting can increase the bioavailability and overall nutritional value of dal, which helps maximize the absorption of protein by the body.

Cooking methods like boiling and pressure cooking are generally good for retaining nutrients. Adding excessive fat through frying or ghee can increase the calorie content without necessarily boosting the protein.

Beyond protein, different dals vary in fiber content and micronutrients. For example, masoor dal is noted for its high iron content, while urad dal contains high levels of calcium.

Yes, you can easily increase the protein by adding other sources like vegetables, tofu, or paneer to your dal dish.

Yes, it is healthy to eat dal daily, provided you consume a variety of dals to ensure a broad spectrum of nutrients and essential amino acids. Excessive intake of any single food can cause digestive issues.