Which dal has all amino acids? The truth about complete protein from lentils

Over 2 billion people worldwide rely on lentils and legumes as a staple food, yet no single dal provides a complete protein profile with all nine essential amino acids on its own. This article explores which dal has all amino acids when combined correctly with other ingredients to create a complete and balanced plant-based protein meal.

Quick Summary

No single dal contains all nine essential amino acids, as most are deficient in methionine. The solution is to combine dal with other foods, like rice or grains, to create a complete protein meal. Different dals have varying protein and nutrient profiles.

Key Points

• No Single Dal is Complete: No single variety of dal provides a complete protein with all nine essential amino acids on its own; they are typically deficient in methionine.

• Combine with Grains: The classic combination of dal and rice or roti is effective because the grain provides the missing essential amino acids, forming a complete protein.

• Variety is Key: Eating a mix of different dals, such as in Panchmel dal, helps diversify the amino acid profile for a more balanced protein intake.

• Kulthi Dal (Horse Gram): This dal is often cited as being closer to a complete protein than other varieties, though dietary diversity is still recommended.

• Other Complete Plant Proteins: For complete protein in one food source, consider soy products (tofu, tempeh), quinoa, hemp seeds, or nutritional yeast.

Understanding Complete Proteins and Essential Amino Acids

Protein is a crucial macronutrient made up of 20 different amino acids. Our bodies can produce 11 of these, but the other nine, known as essential amino acids, must be obtained through our diet. A 'complete protein' is a food source that contains adequate proportions of all nine essential amino acids. While animal products like meat, eggs, and dairy are classic examples of complete proteins, many plant-based foods are considered 'incomplete' because they are low in one or more essential amino acids.

For legumes, including all varieties of dal, the limiting amino acids are typically the sulfur-containing ones, methionine and cysteine. This means that while dal is a fantastic source of protein, it does not provide all essential amino acids by itself to be considered a complete protein. This is not a cause for concern, however, as it is simple to create a complete protein source by pairing dal with other complementary foods, a practice perfected over centuries in many traditional cuisines.

The Power of Complementary Proteins

The most effective way to ensure a complete amino acid intake from dal is through food combining, often called complementary proteins. The traditional Indian meal of dal and rice is a perfect example of this nutritional synergy.

• Dal and Grains: Dal is rich in the essential amino acid lysine but deficient in methionine. Conversely, grains like rice are typically rich in methionine and poor in lysine. By consuming them together, the strengths of one food compensate for the weaknesses of the other, resulting in a complete protein profile in a single meal. Other grains like whole wheat (roti) also work effectively when paired with dal.
• Dal and Seeds: Another classic combination is dal served with a side of seeds or nuts. For example, a sprinkle of sesame or sunflower seeds over a dal dish can help round out the amino acid profile.
• Panchmel Dal: For those seeking to boost their amino acid profile within a single lentil dish, Panchmel dal (meaning five-lentil dal) is an excellent option. By mixing different varieties, such as moong, masoor, chana, toor, and urad, you naturally create a more diverse amino acid mix that is closer to complete.

Comparing Different Dals for Amino Acids and Protein

While no single dal is complete, they each offer unique nutritional benefits and varying protein contents. Understanding these differences can help you make informed choices for a balanced diet.

Dal Type	Protein Content (approx. per 100g raw)	Key Nutritional Benefit	Amino Acid Profile Considerations	Best Paired With
Urad Dal (Black Gram)	25g	High in protein, iron, and fiber.	High in lysine, low in methionine and cysteine.	Rice, whole wheat roti.
Masoor Dal (Red Lentils)	25.1g	Rich in iron and folate, quick to cook.	High in lysine, low in methionine.	Rice, whole wheat bread.
Moong Dal (Green Gram)	24.5g	Easy to digest, rich in antioxidants.	High in lysine and threonine.	Rice, quinoa, sprouted.
Chana Dal (Bengal Gram)	20.8g	High in fiber, folate, and manganese.	High in lysine, low in methionine.	Rice, whole wheat flour (roti, pakora).
Kulthi Dal (Horse Gram)	22-25g	Reportedly contains all essential amino acids.	Considered one of the most complete dals.	Grains, salads, soups.

Other Complete Plant Protein Options

For those seeking other complete plant-based protein sources, several options exist beyond the traditional dal and grain pairing:

• Soy Products: Tofu, tempeh, and edamame are all made from soybeans and are considered complete proteins, offering all nine essential amino acids.
• Quinoa: This ancient grain is a standout complete protein, with a well-balanced amino acid profile.
• Hemp Seeds: These seeds are not only a complete protein but also contain heart-healthy fats.
• Buckwheat and Amaranth: These pseudo-cereals also provide a complete amino acid profile.
• Nutritional Yeast: Often called 'nooch,' this deactivated yeast is a complete protein, and fortified varieties offer a good source of B vitamins.

Conclusion

While it’s a common misconception that a single dal has all amino acids, the truth is that legumes are best utilized as part of a balanced diet that combines complementary protein sources. No single dal is a complete protein on its own, but their rich amino acid profiles, particularly in lysine, make them perfect partners for grains like rice, which are higher in methionine. By incorporating a variety of dals and pairing them with other protein sources throughout the day, vegetarians and vegans can easily meet their complete protein needs. The traditional dal-chawal combination, refined over generations, serves as a testament to this nutritional wisdom.

Frequently Asked Questions

Question: Is dal alone a complete protein? Answer: No, a single variety of dal is not a complete protein. It is typically low in one or more essential amino acids, particularly methionine.

Question: Which dal has the highest protein content? Answer: Urad dal (black gram) and Masoor dal (red lentils) are among the dals with the highest protein content, each offering around 25g of protein per 100g of raw dal.

Question: How can I make a dal dish a complete protein meal? Answer: The simplest method is to pair dal with a grain like rice or whole wheat roti. The amino acid profiles of dal and grains complement each other perfectly to form a complete protein.

Question: What is a 'complementary protein' combination? Answer: A complementary protein combination involves eating two or more foods, each with a different amino acid profile, to provide all nine essential amino acids. A classic example is dal and rice.

Question: Do I need to eat complementary proteins at the same meal? Answer: No, it is not necessary to eat complementary proteins at the exact same meal. Your body maintains an amino acid pool throughout the day, so as long as you consume a variety of protein sources, you will obtain all essential amino acids.

Question: Which plant-based foods are complete proteins on their own? Answer: Some plant-based foods that are naturally complete proteins include quinoa, soy products (like tofu and tempeh), hemp seeds, and buckwheat.

Question: Does Kulthi dal (horse gram) contain all amino acids? Answer: Kulthi dal is cited as being closer to a complete protein than other dals, with some sources suggesting it contains all essential amino acids. However, variety in your diet remains the most reliable strategy for comprehensive nutrition.

Citations

• Massachusetts General Hospital. (2024, March 27). Spotlight on Plant Based Proteins. Massgeneral.org.
• Healthline. (2025, January 9). Essential Amino Acids: Definition, Benefits, and Food Sources. Healthline.com.
• Bhalla, R. (2025, January 7). While Moong Dal is a good source of protein, it is slightly.... Facebook.com.
• Seed Protein of Lentils: Current Status, Progress, and Food Applications. (2019, September 4). National Institutes of Health (NIH) | (.gov).
• SHERLOCKFIT. (2025, February 28). Pairing Plant Protein Sources for Optimal Absorption. Sherlockfit.com.

Frequently Asked Questions

Is dal alone a complete protein?

No, a single variety of dal is not a complete protein. It is typically low in one or more essential amino acids, particularly methionine.

Which dal has the highest protein content?

Urad dal (black gram) and Masoor dal (red lentils) are among the dals with the highest protein content, each offering around 25g of protein per 100g of raw dal.

How can I make a dal dish a complete protein meal?

The simplest method is to pair dal with a grain like rice or whole wheat roti. The amino acid profiles of dal and grains complement each other perfectly to form a complete protein.

What is a 'complementary protein' combination?

A complementary protein combination involves eating two or more foods, each with a different amino acid profile, to provide all nine essential amino acids. A classic example is dal and rice.

Do I need to eat complementary proteins at the same meal?

No, it is not necessary to eat complementary proteins at the exact same meal. Your body maintains an amino acid pool throughout the day, so as long as you consume a variety of protein sources, you will obtain all essential amino acids.

Which plant-based foods are complete proteins on their own?

Some plant-based foods that are naturally complete proteins include quinoa, soy products (like tofu and tempeh), hemp seeds, and buckwheat.

Does Kulthi dal (horse gram) contain all amino acids?

Kulthi dal is cited as being closer to a complete protein than other dals, with some sources suggesting it contains all essential amino acids. However, variety in your diet remains the most reliable strategy for comprehensive nutrition.