Which Lentil is the Highest in Protein?

November 29, 2025 •

4 min read

According to nutritional data, legumes offer some of the highest protein concentrations among plant-based foods. But when it comes to lentils specifically, knowing which lentil is the highest in protein can make a significant difference for those tracking their macros or following a vegetarian diet. The varieties with the most concentrated protein content can vary depending on whether they are cooked or raw, but some types consistently outperform others.

Quick Summary

Several lentil varieties, including horse gram and urad dal, contain higher protein levels than others. The nutritional breakdown differs between raw and cooked forms. Pairing lentils with grains can create a complete protein profile. Horse gram and urad dal consistently rank among the most protein-dense choices for vegetarians.

Key Points

Horse Gram is the Highest: Horse Gram (Kulthi) consistently ranks as the most protein-dense lentil, with up to 30g per 100g (dry).
Urad Dal is a Close Second: Urad Dal, or black gram, is another top contender with a very high protein content of approximately 25-26g per 100g (dry).
All Lentils are Protein-Rich: While some varieties have slightly more, all lentils are excellent sources of plant-based protein, typically yielding 15-18 grams per cooked cup.
Pair with Grains for Complete Protein: To get all essential amino acids, combine lentils with grains like rice or quinoa, as lentils are low in methionine.
Nutrient Content Varies by State: Protein amounts differ between raw and cooked lentils, primarily due to water absorption during cooking.
Different Textures and Uses: Beyond protein, choose lentils based on your recipe needs; for example, red lentils for a creamy texture or green lentils for salads.

Protein Powerhouse: The Top Lentils Ranked

While all lentils are an excellent source of plant-based protein, not all are created equal when it comes to protein density. For individuals seeking to maximize their protein intake, particularly those on a plant-based diet, selecting the right variety is key. The following sections delve into the top contenders for the title of the highest-protein lentil, breaking down the nutritional details for both raw and cooked preparations.

Horse Gram (Kulthi): The Uncontested Leader

Emerging as a clear winner in many nutritional comparisons is Horse Gram, also known as Kulthi. With approximately 30 grams of protein per 100 grams in its dry form, it surpasses most other lentil types. Horse Gram is especially popular in traditional Indian cuisine and is also known for its high fiber content and various health benefits. It is often praised for its nearly complete amino acid profile, a rarity among legumes.

Urad Dal (Black Gram): A Strong Contender

Urad Dal, or black gram, is another potent protein source that ranks very high, often with around 25–26 grams of protein per 100 grams when dry. A staple in dishes like dal makhani and idli batter, urad dal also provides significant amounts of calcium and iron. It is low in fat and calories, making it a nutritious choice for muscle recovery and overall energy levels.

Masoor Dal (Red Lentils): Quick-Cooking and Nutritious

Red lentils, or Masoor dal, are known for their quick cooking time and creamy texture. They are also a great source of protein, offering around 23–25 grams per 100 grams in their uncooked state. In addition to protein, they are rich in iron, folate, and fiber. Red lentils break down easily during cooking, which makes them perfect for thickening soups, curries, and purees.

Other Notable Mentions

While Horse Gram, Urad Dal, and Masoor Dal are at the top, other lentils still offer substantial protein. Yellow lentils (like Moong Dal) provide a solid amount, around 24 grams per 100 grams raw, and are very easy to digest. Brown and green lentils are also great options, with brown lentils having about 23 grams and green lentils slightly less, around 20.5 grams per 100 grams when uncooked.

Comparison of Lentil Protein Content (per 100g dry weight)


Lentil Type	Approximate Protein (g)	Key Characteristics
Horse Gram (Kulthi)	~30g	Highest protein; used in Indian cuisine; nearly complete protein
Urad Dal (Black Gram)	~25–26g	Rich in iron and calcium; great for muscle recovery; used in Indian dishes
Masoor Dal (Red Lentils)	~23–25g	Quick-cooking and creamy; high in folate and iron
Yellow Lentils (Moong Dal)	~24g	Mild flavor, easy to digest; good for weight loss and light meals
Brown Lentils	~23g	Versatile, earthy flavor; holds shape well; widely available
Black Beluga Lentils	~22.5g	Earthy, nutty flavor; holds shape well; great for salads
Green Lentils	~20.5g	Peppery flavor, holds shape well; ideal for salads and side dishes

Maximizing Your Lentil Protein Absorption

Lentils are an excellent source of protein, but as a plant-based food, they do not contain all the essential amino acids required for a complete protein on their own. For example, they are typically low in methionine. To solve this, simply pair lentils with a grain like rice, quinoa, or whole wheat, and you will create a complete protein profile in your meal. Soaking and sprouting lentils can also improve nutrient absorption.

Additionally, cooking methods matter. While cooking can reduce the total protein content by volume due to water absorption, the protein is still readily available. Pairing lentils with vitamin C-rich foods, such as a squeeze of lemon juice in your dal, can also enhance the absorption of iron, another nutrient found abundantly in lentils.

Conclusion: Which Lentil is the Highest in Protein?

For those focused solely on getting the absolute highest amount of protein, Horse Gram (Kulthi) is the top choice, providing an impressive 30g per 100g (dry). Close behind are Urad Dal (Black Gram) and Masoor Dal (Red Lentils), which are more commonly found in many regions and also offer substantial protein. However, the variation in protein content between different types of lentils is relatively small, especially in their cooked form. A cup of cooked lentils typically provides about 15-18 grams of protein regardless of the type, with slight variations. Ultimately, the best lentil for your diet depends on your recipe and flavor preferences, as all varieties provide significant nutritional value. Choosing any type of lentil is a healthy step towards increasing your plant-based protein intake. You can find more information about the nutritional properties of legumes from the Harvard T.H. Chan School of Public Health on The Nutrition Source website.

Frequently Asked Questions

Among the varieties typically known as 'dal,' Urad Dal (black gram) and Masoor Dal (red lentils) have the highest protein content, though Horse Gram (Kulthi) can also be considered a top-tier performer.

Yes, but the difference is minimal. Some sources suggest red lentils may have a slightly higher protein content, especially per dry weight, but per cooked cup, the amounts are very similar, around 18 grams.

No, lentils are not a complete protein on their own. They are deficient in the amino acid methionine. However, when paired with complementary grains like rice or quinoa, they provide a complete protein profile.

A standard cooked cup of lentils provides a significant amount of protein, typically falling in the range of 15 to 18 grams, depending on the variety.

The protein content by volume is lower in cooked lentils due to water absorption. However, the total amount of protein from the dry product remains the same, and the nutrients become more bioavailable and easier to digest.

Black beluga lentils are a nutritious choice with a high protein content, but they typically have slightly less protein than Horse Gram and Urad Dal. They are prized for their firm texture and aesthetic.

Yes, lentils can serve as an excellent plant-based alternative to meat. They offer high protein levels and are rich in other nutrients like fiber and iron. Combining them with other plant foods is recommended to ensure all essential amino acids are consumed.