Which dal has the highest protein content? A Deep Dive into Plant-Based Power

November 3, 2025 •

2 min read

Dals, a staple in many cuisines for over 2,800 years, are celebrated as an affordable and nutritious source of plant-based protein. However, with so many varieties available, a common question arises for those optimizing their diet: which dal has the highest protein content?

Quick Summary

This article explores the nutritional profiles of common lentils to reveal which variety is richest in protein. It also compares the benefits of different dals and offers advice on how to maximize your plant-based protein intake for a healthier diet.

Key Points

Urad Dal is a protein leader: Black gram, or urad dal, offers around 25-26 grams of protein per 100g (uncooked), making it one of the highest protein dals available.
Kulthi Dal is also a top contender: Horse gram, or kulthi dal, can contain up to 30 grams of protein per 100g and may be a more complete protein source.
Combine with grains for complete protein: Dals are incomplete proteins, but when paired with grains like rice or roti, they form a complete protein source, providing all nine essential amino acids.
Soaking and sprouting increase nutritional value: These methods improve digestibility and increase the bioavailability of nutrients in dals.
Dals offer numerous health benefits: Rich in protein and fiber, dals aid in weight management, improve digestion, support heart health, and help regulate blood sugar.
Choose based on health goals: Different dals offer unique benefits; for easy digestion choose moong dal, while masoor dal is great for iron intake.

The Winner: Urad Dal as the Protein Powerhouse

Among widely consumed dals, urad dal (black gram) is a top contender for the highest protein content, offering approximately 25-26 grams per 100 grams uncooked. It's also rich in iron, calcium, and B vitamins, and is key in dishes like idli, dosa, and dal makhani.

Notable Mentions: Other High-Protein Dals

Other dals are also excellent protein sources:

Kulthi Dal (Horse Gram): Potentially offers up to 30 grams of protein per 100 grams and may have a more complete amino acid profile. It's high in antioxidants and minerals.
Moong Dal (Green Gram): Provides around 24 grams of protein per 100 grams (uncooked). It's easy to digest and used in various dishes like khichdi.
Masoor Dal (Red Lentils): Contains about 25 grams of protein per 100 grams (uncooked) and is high in iron.
Chana Dal (Split Bengal Gram): Offers 20-25 grams of protein per 100 grams (uncooked), plus fiber and a low glycemic index.

Maximizing Protein from Dal

To enhance protein absorption and nutrition:

Pair with Grains: Combining dal with rice or roti creates a complete protein source, providing all essential amino acids.
Sprout Dals: Sprouting moong and chana dal can improve nutrient bioavailability and digestibility.
Practice Variety: Eating different dals ensures a broad spectrum of nutrients.

Comparison of Common Dals (per 100g, uncooked)


Dal Type	Protein (g)	Fiber (g)	Key Benefits
Urad Dal (Black Gram)	25-26	18.3	High in iron, calcium, and B vitamins; supports muscle recovery.
Masoor Dal (Red Lentils)	24-25	7.6-10	Rich in iron, potassium, and phosphorus; aids in digestion.
Moong Dal (Green Gram)	24-25	8.2	Easily digestible; low in fat and calories; rich in vitamins and antioxidants.
Kulthi Dal (Horse Gram)	22-30	5.3-8	Very high protein content; rich in minerals like calcium and iron; may have a complete amino acid profile.
Chana Dal (Bengal Gram)	20-25	10-12	Good source of fiber and B vitamins; low glycemic index helps manage blood sugar.
Toor Dal (Pigeon Pea)	19-24	8.7-15.5	Good source of folic acid, magnesium, and phosphorus; beneficial for heart health.

Health Benefits of a High-Protein Dal Diet

High-protein dals offer numerous health benefits:

Muscle Support: Protein helps build and maintain muscle mass.
Weight Management: Protein and fiber increase fullness, aiding in weight control.
Improved Digestion: Fiber promotes digestive health and prevents constipation.
Heart Health: Low fat, high fiber, potassium, and folate content support cardiovascular health.
Blood Sugar Control: Low glycemic index helps stabilize blood sugar.

Conclusion: Which dal has the highest protein content? And How to Choose

Urad dal and kulthi dal stand out for high protein. While urad dal is a leading popular choice for protein, the best approach is to consume a variety of dals. This ensures a balanced intake of amino acids, vitamins, and minerals. Pairing dals with grains maximizes nutritional benefits. Whether focusing on digestion (moong dal), iron (masoor dal), or sustained energy (chana dal), incorporating diverse dals is a simple way to improve your diet. For more information, visit the US Department of Agriculture (USDA) FoodData Central database.

Frequently Asked Questions

No, dal on its own is an incomplete protein because it lacks some essential amino acids, particularly methionine. However, when paired with grains like rice or wheat, it forms a complete protein source.

The protein content per 100g changes because dal absorbs water during cooking, which increases its weight and volume. The total protein amount remains the same, but the concentration per 100g of cooked dal is lower than in raw dal.

Moong dal (green gram) is widely regarded as one of the most easily digestible dals. It is light on the stomach and often recommended for those with sensitive digestive systems.

Yes, dal can aid in weight loss. Its high protein and fiber content promote a feeling of fullness, which helps reduce overall calorie intake and control cravings.

Urad dal (black gram) and masoor dal (red lentils) are both rich in iron. Masoor dal is particularly beneficial for those prone to iron deficiency.

Kulthi dal is a top contender for the highest protein content and is unique for possibly having a more complete amino acid profile than other common legumes. However, the best dal depends on your overall dietary needs.

The amount depends on individual protein needs. A typical serving of cooked dal provides around 9-12 grams of protein. Consuming 1-2 bowls daily, especially when paired with grains, can significantly contribute to your daily protein requirement.