Which dal has more benefits? A complete nutritional comparison

November 3, 2025 •

4 min read

According to nutritionists, incorporating a variety of lentils into your diet is the most effective way to reap their diverse health benefits. The question of which dal has more benefits depends largely on your specific health goals, with each type offering a unique nutritional profile.

Quick Summary

This nutritional guide breaks down the benefits of popular dals like moong, masoor, chana, and urad. It details their protein and fiber content, discusses specific health advantages, and provides a comparison table to help you make informed dietary choices.

Key Points

No Single 'Best' Dal: The most beneficial dal depends on your specific health goals, as each type offers a unique nutritional profile.
Moong Dal for Digestion and Weight Loss: Moong dal is the most easily digestible option, ideal for weight management and those with sensitive stomachs due to its high fiber and low-calorie content.
Masoor Dal for Iron and Bone Health: Red lentils are packed with iron, beneficial for preventing anemia, and contain minerals that support bone density.
Urad Dal for High Protein and Fiber: Urad dal boasts one of the highest protein and fiber contents, supporting muscle growth, digestion, and the nervous system.
Variety is Key: For comprehensive nutrition, dietitians recommend incorporating a variety of dals into your diet to ensure a balanced intake of amino acids and other nutrients.
Soaking and Sprouting Boosts Benefits: Soaking tougher dals and sprouting moong dal can enhance digestibility and increase vitamin and antioxidant content.

Understanding the Nutritional Power of Dal

Dal, a staple in Indian cuisine, is a nutritional powerhouse, celebrated for its high content of plant-based protein, dietary fiber, and a spectrum of essential vitamins and minerals. However, with so many varieties available, from creamy yellow moong to earthy urad, it can be challenging to determine which is best for you. The key is to understand that different dals excel in different areas, so incorporating a mix into your weekly menu is often recommended by nutrition experts.

A Deeper Look at Popular Dals

Moong Dal (Green Gram)

Often called the 'lightest' and most easily digestible of the dals, moong dal is a great choice for those with sensitive stomachs or during recovery from an illness. It is a fantastic source of protein, fiber, and potent antioxidants like vitexin and isovitexin.

Weight Management: Its low-calorie, high-fiber, and high-protein profile promotes satiety, helping to control appetite and prevent overeating.
Diabetes Support: With a low glycemic index, it aids in managing blood sugar levels by slowing the release of glucose into the bloodstream.
Heart Health: Rich in potassium and magnesium, it supports healthy blood pressure and reduces inflammation.

Masoor Dal (Red Lentils)

Quick to cook without pre-soaking, masoor dal is a convenient and nutritious option. It is known for its high iron content, making it particularly beneficial for individuals prone to anemia.

High in Iron: An excellent source of iron, crucial for hemoglobin formation and boosting energy levels.
Bone Health: Rich in calcium, phosphorus, and magnesium, it aids in maintaining strong bones and teeth.
Anti-Aging: The antioxidants present help combat free radicals, which can contribute to a youthful complexion.

Chana Dal (Bengal Gram)

This nutty-flavored dal is made from split black chickpeas. It has a firm texture and is rich in fiber and protein.

Blood Sugar Regulation: Its low glycemic index and high fiber content help control blood glucose and insulin levels, making it ideal for diabetics.
Heart and Bone Health: Provides minerals like potassium, magnesium, and phosphorus, which support cardiovascular health and bone density.

Urad Dal (Black Gram)

Urad dal is prized for its earthy flavor and creamy texture. When skinned and split, it is used to make South Indian staples like idli and dosa.

High Protein & Fiber: Urad dal is one of the highest in protein and rich in fiber, supporting muscle growth and digestive health.
Nervous System Health: Traditionally used to strengthen the nervous system and aid brain function.
Bone and Kidney Support: Contains minerals like calcium and magnesium, which contribute to bone health and traditional remedies for kidney function.

A Head-to-Head Comparison: Which Dal is Right for You?

The following table provides a quick nutritional breakdown to help you decide which dal best aligns with your health goals. Note that values can vary based on brand and cooking method.


Feature	Moong Dal (cooked)	Masoor Dal (raw)	Chana Dal (raw)	Urad Dal (raw)
Protein (per 100g)	~7g	~25g	~21g	~25g
Dietary Fiber (per 100g)	~7.6g	~10g	~12g	~18g
Cooking Time	Fast	Very Fast	Slow (soaking often needed)	Slow (soaking often needed)
Texture	Soft, creamy	Soft, mushy	Firm, nutty	Creamy, sticky
Digestibility	Very easy	Easy	Good	Good
Key Benefits	Weight loss, digestion, diabetes control	Iron, bone health, heart health	Blood sugar control, bone health	Protein, digestion, nervous system

How to Maximize the Benefits of Your Dal Intake

Soak Dals: Soaking tougher dals like chana and urad can significantly reduce cooking time and improve digestibility.
Sprout Them: Sprouting moong dal, in particular, can increase its vitamin C and antioxidant content.
Mix Varieties: Creating a mix of different dals provides a broader range of nutrients and a more complete amino acid profile.
Pair with Grains: Combining dal with grains like rice creates a complete protein, supplying all nine essential amino acids.
Use Mindfully: While dals are healthy, consuming them in moderation is key. High fiber intake should be increased gradually to avoid digestive discomfort.

Conclusion: The Final Verdict on Which Dal has More Benefits

Ultimately, there is no single best dal, as the most beneficial choice depends on your individual health needs. For those seeking ease of digestion and weight management, moong dal is a standout. If you need a significant iron boost, masoor dal is an excellent choice. For higher protein and bone health, both chana and urad dal are strong contenders. A balanced approach, incorporating a variety of dals into your diet, is the most comprehensive strategy for maximizing nutritional benefits and supporting overall well-being. By exploring the unique strengths of each type, you can make informed choices that best support your personal health journey. Learn more about the diversity of lentils and their uses.

Frequently Asked Questions

Moong dal (yellow split gram) is widely considered the easiest dal to digest due to its light nature. It is an excellent choice for individuals with sensitive digestive systems or those recovering from illness.

For weight loss, yellow moong dal and masoor dal are top choices. Their high protein and fiber content promote satiety, helping you feel fuller for longer and reducing overall calorie intake.

Yes, dals are beneficial for diabetics. They have a low glycemic index, and their high fiber and protein content help regulate blood sugar levels by slowing down glucose absorption.

Urad dal (black gram) and moong dal (green gram) are among the highest in protein content. Urad dal provides approximately 25g of protein per 100g raw, making it a robust source of plant-based protein.

Yes, you can eat dal every day as part of a balanced diet. It is a nutritious and versatile food. However, it is advisable to rotate between different types to gain a wider range of nutrients.

Whole dals generally have a higher fiber content than their split counterparts because the outer skin is retained. However, split dals often cook faster and are easier to digest, making the best choice dependent on your preference and health goals.

To make dal healthier, cook it with minimal oil, use ghee in moderation, and avoid heavy creams. You can also add more vegetables like spinach or tomato to boost nutrient content and pair it with brown rice or roti for a complete meal.