Which Dal Has a High Amount of Protein?

November 26, 2025 •

4 min read

According to nutritional data, certain dals like Urad dal and Kulthi dal stand out for their exceptional protein content. This makes them an excellent and accessible protein source for anyone, particularly those following a vegetarian or vegan diet, who want to know which dal has a high amount of protein.

Quick Summary

This article explores different types of dal and identifies the varieties with the highest protein content. It provides a detailed comparison, nutritional benefits, and tips on how to incorporate these protein-rich legumes into your meals for better health and muscle repair. Understanding the best options can help you make informed dietary choices.

Key Points

Kulthi Dal (Horse Gram) has the highest protein: Containing approximately 22–25g of protein per 100g, Kulthi dal often tops the list and offers a more complete amino acid profile.
Urad Dal (Black Gram) is a close second: With 24–25g of protein per 100g, Urad dal is another protein powerhouse, particularly rich in minerals for muscle repair.
Masoor Dal (Red Lentils) is easy to digest: This variety offers substantial protein (around 24–25g per 100g) and is known for its quick cooking time and high iron content.
Moong Dal (Green Gram) is gentle on the stomach: A favourite for its high digestibility, Moong dal provides approximately 24g of protein per 100g and is rich in fibre and antioxidants.
Pairing dal with grains creates a complete protein: Since dals are not complete proteins on their own, combining them with a grain like rice or roti ensures your body gets all essential amino acids.
Mix different dals for enhanced nutrition: Using a blend of different dals, such as in Panchmel dal, offers a broader spectrum of nutrients and essential amino acids.

Comparing the Protein Powerhouses

While most dals are a good source of plant-based protein, some varieties pack a significantly higher punch. The two main contenders for the highest protein content are Kulthi dal (horse gram) and Urad dal (black gram). Kulthi dal often leads with a protein content of around 22–25g per 100g, while Urad dal follows closely at approximately 24–25g per 100g. However, Masoor dal (red lentils) and Moong dal (green gram) also offer substantial protein levels, making them worthy inclusions in a protein-focused diet.

Kulthi Dal (Horse Gram)

Kulthi dal, or horse gram, is a lesser-known but highly nutritious legume prized for its impressive nutritional profile. It is known to contain all nine essential amino acids, making it a more complete protein source than other dals. Beyond protein, Kulthi dal is rich in calcium, iron, and fibre, and is traditionally used to aid kidney health and promote weight loss.

Urad Dal (Black Gram)

Urad dal is a staple in South Asian cuisine, essential for making dishes like dosa and idli. Its high protein content, along with significant levels of iron, magnesium, and potassium, makes it excellent for muscle repair and boosting energy levels. For those looking to increase their daily protein intake, Urad dal is a delicious and versatile option.

Masoor Dal (Red Lentils)

Masoor dal is a quick-cooking lentil with a delicate, slightly sweet flavour. It is rich in protein and dietary fibre, and also provides a great source of iron and potassium. This makes it a fantastic addition for promoting heart health and managing blood sugar levels.

Moong Dal (Green Gram)

Moong dal is known for being light and easy to digest, making it a popular choice for those with sensitive stomachs. With a protein content comparable to many other top dals, it is a great source of fibre, folate, and antioxidants. Moong dal is perfect for everything from simple dal soup to sprouted salads.

Comparison of High-Protein Dals


Dal Type (Raw)	Protein per 100g (Approx.)	Digestibility	Key Nutritional Benefits
Kulthi Dal (Horse Gram)	22-25g	Moderate	Complete amino acid profile, high in calcium and iron.
Urad Dal (Black Gram)	24-25g	Moderate	Excellent for muscle repair, rich in iron, magnesium, potassium.
Masoor Dal (Red Lentils)	24-25g	Easy	Good for heart health, excellent source of iron and potassium.
Moong Dal (Green Gram)	24g	Very Easy	High in fibre, folate, and antioxidants, gentle on the stomach.
Chana Dal (Bengal Gram)	20-22g	Moderate	Low glycemic index, good for diabetics, high in fibre and minerals.

Maximising Protein from Dal

To get the most protein out of your dals, consider these preparation tips:

Combine with Grains: Dals are not 'complete proteins' on their own, meaning they lack some essential amino acids. Pairing dal with grains like rice or roti completes the protein profile, providing all the essential amino acids your body needs.
Soak Before Cooking: Soaking dals for a few hours before cooking can improve their digestibility and reduce cooking time. For some varieties like Urad dal and Chana dal, this is particularly beneficial.
Sprout Your Moong Dal: Sprouting moong dal not only enhances its protein content but also boosts its vitamin C and antioxidant levels. Sprouted moong is a great addition to salads or stir-fries.
Mix it Up: Cooking a mix of different dals, such as in Panchmel dal, provides a broader range of nutrients and amino acids, ensuring a more well-rounded nutritional intake.
Add Healthy Fats: Cooking your dal with a small amount of ghee or healthy oil can aid in the absorption of fat-soluble vitamins and enhance flavour.

Health Benefits Beyond Protein

Dals offer numerous health benefits that extend beyond their high protein content. Their high fibre content supports digestive health, promotes satiety (which helps with weight management), and helps control blood sugar levels. Dals are also rich in vital micronutrients such as iron, folate, magnesium, and potassium, which support heart health, boost energy, and contribute to overall wellbeing. Choosing different dals provides different sets of vitamins and minerals, diversifying your diet.

Conclusion

When it comes to which dal has a high amount of protein, Kulthi dal and Urad dal are the clear leaders, providing excellent protein content alongside other critical nutrients. However, other types like Masoor and Moong dal are also highly nutritious and offer specific benefits, such as easier digestibility. By incorporating a variety of these dals into your diet and pairing them correctly with grains, you can create a complete and nourishing plant-based protein source. Whether you're aiming for muscle growth, weight management, or simply better overall health, dal is an affordable, versatile, and potent dietary staple. The key is to choose the dal that aligns with your specific health goals and preferences, ensuring you reap the maximum nutritional rewards from this versatile legume.

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Frequently Asked Questions

Kulthi dal (horse gram) and Urad dal (black gram) are generally considered to be the highest in protein, with each providing around 22–25 grams of protein per 100 grams in their raw form.

The term 'dal' is the Hindi word for lentils, but it can refer to both the uncooked split legumes and the cooked curry dish made from them. So, while dal is a type of lentil, the word also describes the prepared dish.

No, most dals are not a complete protein on their own, as they lack certain essential amino acids. However, when paired with whole grains like rice or roti, they form a complete protein, providing all nine essential amino acids.

For muscle building, Urad dal and Kulthi dal are excellent choices due to their higher protein content. Urad dal is also particularly known for supporting muscle repair.

Moong dal is often recommended for weight loss due to its high protein and fibre content combined with low fat, which helps promote satiety and reduce calorie intake.

Moong dal is widely considered the easiest to digest among all dals, making it a great option for people with sensitive stomachs or recovering from illness.

Yes, dal can be safely eaten every day as part of a balanced diet. It is a nutritious source of protein, fibre, and minerals. However, excessive consumption without proper cooking could lead to digestive issues in some people.

To maximise protein absorption, pair your dal with grains like rice or quinoa. Soaking and sprouting the dal before cooking can also improve digestibility and nutritional value.