Which crop is a major source of protein in the Indian diet?: The power of pulses

November 3, 2025 •

2 min read

According to a study, 73% of urban Indians surveyed suffer from protein deficiency, highlighting the need for accessible protein sources. This makes understanding which crop is a major source of protein in the Indian diet? particularly vital for ensuring nutritional security, with pulses emerging as the primary plant-based answer.

Quick Summary

Pulses, particularly lentils (dal) and chickpeas (chana), are the primary plant-based protein crops in the Indian diet. This guide explores their nutritional value, health benefits, and role in creating complete protein meals in traditional Indian cuisine.

Key Points

Pulses as Major Protein Crop: Lentils (dal) and chickpeas (chana) are the most significant crop sources of protein in the Indian diet, especially for vegetarians.
Variety of Dals: A wide range of lentils, including moong, masoor, toor, and urad, are consumed across India, each with its unique taste and cooking properties.
Complete Protein Meal: The practice of pairing pulses with grains like rice or roti in Indian cuisine ensures a complete amino acid profile, creating a nutritionally balanced meal.
Beyond Protein: Pulses are rich in dietary fiber, iron, folate, and other essential minerals, supporting digestion, heart health, and weight management.
Affordable and Accessible: As a key staple, pulses are an affordable and readily available source of high-quality plant-based protein for a vast population.
Versatile Ingredient: Pulses are used in countless preparations, from everyday dal and soups to elaborate curries like chana masala, demonstrating their versatility in Indian cooking.

For a country with a large vegetarian population, the quest for adequate and affordable protein is central to daily nutrition. While many food sources contribute, one group of crops stands out as the fundamental protein powerhouse: pulses. Pulses are the dry edible seeds of legumes, and in India, they are the cornerstone of the diet, widely consumed and culturally significant.

The irreplaceable role of lentils (Dal)

Lentils, or 'dal' as they are universally known across India, are a staple in almost every household, offering a remarkable amount of protein, often containing 20-25g per 100g when uncooked. Their affordability and versatility make them an accessible protein source.

Popular varieties of Indian lentils

Toor Dal (Pigeon Peas): A South Indian staple used in sambar and everyday dal.
Masoor Dal (Red Lentils): Cooks quickly with a mild, earthy flavor.
Moong Dal (Split Green Gram): Easy to digest, often used in khichdi and sprouting.
Urad Dal (Black Gram): Provides a creamy texture for dishes like Dal Makhani.
Chana Dal (Split Bengal Gram): Has a mild, sweet flavor and firmer texture, requiring soaking.

Dal's nutritional profile and benefits

Beyond protein, lentils are rich in dietary fiber, iron, folate, potassium, and magnesium, supporting digestion, satiety, blood sugar regulation, heart health, and weight management.

Chickpeas (Chana): Another protein powerhouse

Chickpeas, or 'chana', are another major protein crop in India. As the largest producer of chickpeas, India utilizes these legumes extensively. Cooked chickpeas provide about 15 grams of protein per cup and are high in fiber.

Incorporating chickpeas into the diet

Chickpeas are versatile, used in dishes like chana masala, salads, sprouts, hummus, and ground into chickpea flour ('besan') for various preparations.

The concept of complete protein in Indian cuisine

Plant proteins like lentils and chickpeas are often not 'complete' proteins. However, Indian cuisine traditionally pairs pulses with whole grains like rice or roti to create a complete protein meal with a balanced amino acid profile, aiding muscle repair and growth.

Comparison of major protein sources in India


Source	Protein Content (per 100g, uncooked/raw)	Key Nutrients	Role in Indian Cuisine
Lentils (Dal)	~20-25g	Fiber, iron, folate, magnesium	Everyday curries, soups (shorba), khichdi
Chickpeas (Chana)	~19g	Fiber, iron, folate, potassium	Chana masala, roasted snacks, salads
Soya Chunks	~35-40g	Fiber, iron, calcium	Curries, stir-fries, meat alternative
Paneer (Cottage Cheese)	~18g (per 100g)	Calcium, protein, fat	Curries (palak paneer), tikkas, bhurji
Peanuts	~26g	Healthy fats, fiber, protein	Snacks (chikki), curries, chutneys

Conclusion: The versatile and vital role of pulses

Pulses, particularly lentils and chickpeas, are essential for protein intake in India. Their high protein and fiber content, affordability, and versatility make them indispensable. Combining them with grains provides a complete protein source, crucial for nutritional security and health. For more on chickpea benefits, see the NIH website.

Frequently Asked Questions

Pulses are the edible, dry seeds of legume plants. Examples popular in India include lentils (dal), chickpeas (chana), kidney beans (rajma), and split peas.

Lentils are not a complete protein on their own, meaning they lack or have low levels of certain essential amino acids. However, when combined with grains like rice or wheat, they form a complete protein meal.

Legumes are plants with pods that split on two sides. Pulses are the specific seeds within these pods harvested as dry grains, such as dry beans, lentils, and chickpeas. The terms are sometimes used interchangeably but have a specific botanical distinction.

Other common sources include dairy products like paneer and yogurt, soy products such as tofu and soya chunks, nuts like peanuts and almonds, and eggs and meat for non-vegetarians.

By incorporating a variety of protein-rich plant-based foods such as pulses, soy products, nuts, and dairy, vegetarians can easily meet their protein needs. Pairing pulses with grains is also key to ensuring a complete amino acid intake.

While cooking can slightly alter nutrient content, preparing pulses by soaking and cooking them improves their digestibility and enhances nutrient absorption by breaking down antinutrients. A wide variety of cooking methods are used in Indian cuisine.

A single cup of cooked chickpeas contains approximately 15 grams of protein, along with significant amounts of fiber and other essential minerals.

Yes, soya chunks are an excellent and affordable source of protein for vegetarians in India, often referred to as 'vegetarian meat' due to their high protein content.