Dal protein guide - 6 Indian dals in bowls overhead flat lay

Dal Protein: Which Dal Has the Most Protein? Full Guide for Indians

Dal Protein: Which Dal Has the Most Protein? Full Guide for Indians

By InstaCuppa Nutrition Team • Last updated: July 2026 • 8 min read

In This Article
  1. Protein in Every Indian Dal (Ranked 12-Dal Chart)
  2. Sabse Jyada Protein Kaun Si Daal Mein Hota Hai?
  3. Daal Mein Kitna Protein Hota Hai?
  4. Is Dal a Complete Protein?
  5. Why Dal + Rice = Complete Protein
  6. Does Cooking Reduce Dal Protein?
  7. Sprouted Moong vs Cooked Moong
  8. Protein in 1 Katori Dal
  9. Best Dal for Your Goal
  10. The Dal Protein Secret
  11. FAQs

Dal is on every Indian plate. But most people don't know how much protein their bowl of dal actually has.

Is moong dal better than toor dal for protein? Does cooking kill the protein? Should you eat sprouted dal instead?

This dal protein guide answers every question. All numbers come from ICMR-NIN's Indian Food Composition Tables. This is general nutrition information, not medical advice.

Protein in Every Indian Dal (Ranked 12-Dal Chart)

Most common Indian dals hold 22 to 25 grams of protein per 100 grams of raw dal. Moong, masoor, urad and rajma sit at the top, near 24 grams. Soybean is the real outlier among Indian pulses, with about 40 grams per 100 grams. Values below come from ICMR-NIN IFCT 2017.

First, understand two forms: raw/dry dal and cooked dal.

Raw dal looks high in protein. Cooked dal looks lower. This is because water gets absorbed during cooking. The protein doesn't disappear. It just spreads over more weight.

Ranked: Raw Protein Per 100g (12 Indian Pulses)

Rank Dal / Pulse Protein Per 100g (Raw) Notes
1 Soybean (whole) ~40g Highest, but an oilseed-legume, not an everyday dal
2 Moong dal (split green gram) 24.5g Light, easy to digest
3 Masoor dal (red lentil) 24g Cooks fastest, no soaking needed
4 Urad dal (black gram, split) 24g Used in idli, dosa batter
5 Rajma (kidney beans, dry) 24g Popular in North India
6 Whole moong (green gram) ~24g Skin adds fiber
7 Lobia (cowpea, dry) ~23g Underrated protein source
8 Horse gram (kulthi, dry) ~22g Traditional in South India
9 Toor / Arhar dal (pigeon pea) 22g Most common in Indian homes
10 Chana dal (Bengal gram, split) 22g High in fiber
11 Matki (moth bean, dry) ~22g Often eaten sprouted
12 Kabuli chana (chickpea) 19g Lowest of the group, still solid

Values are from ICMR-NIN IFCT 2017, rounded. A few whole-pulse figures marked "~" are close approximations from the same table.

Highest-protein pulse: Soybean holds about 40g protein per 100g raw — nearly double any common dal (~24g) — ICMR-NIN IFCT 2017.

Sabse Jyada Protein Kaun Si Daal Mein Hota Hai?

Sabse jyada protein kaun si daal mein hota hai? Among the dals you cook every day, moong dal has the most, at about 24.5g per 100g raw. Masoor, urad and rajma are almost equal, near 24g. Across all Indian pulses, soybean is highest at about 40g per 100g.

People ask this in many ways. The answer is the same each time.

  • Sabse jyada protein kis daal mein hota hai? Moong dal, among everyday dals (~24.5g/100g raw).
  • Kaun si daal mein sabse jyada protein hota hai? Moong, then masoor, urad and rajma (all ~24g).
  • Sabse zyada protein wali dal? Soybean tops all pulses (~40g), but it is a legume, not a daily dal.

Here is the honest truth. The gap between common dals is small. In real life, how much dal you eat matters more than which dal you pick.

A thick, heavy bowl of toor dal can beat a thin, watery bowl of moong dal on protein.

Daal Mein Kitna Protein Hota Hai?

Daal mein kitna protein hota hai? Raw dal has about 22 to 25 grams of protein per 100 grams. Cooked dal has about 7 to 9 grams per 100 grams, because it soaks up water. One katori (150 to 250 grams cooked) gives you roughly 11 to 18 grams of protein.

Cooked Dal Protein Per 100g

Dal Protein Per 100g (Cooked)
Moong dal 7–8g
Masoor dal 7–8g
Urad dal 8–9g
Toor/Arhar dal 8–9g
Chana dal 7–9g
Rajma 7–8g
Lobia 7–8g

The cooked numbers look low. But 1 katori is usually 150–200g. So you get 11–18g protein from one bowl. That is a good meal.

How much you need: ICMR-NIN's 2020 guidelines set the protein RDA at 0.83g per kg of body weight — roughly 46 to 54g a day for an average Indian adult — ICMR-NIN, 2020.

Is Dal a Complete Protein?

Dal is not a complete protein on its own. Dal is rich in the amino acid lysine but low in methionine. To make dal a complete protein, pair it with a cereal like rice or roti. This combination supplies all nine essential amino acids in one meal.

Your body needs 9 essential amino acids. Dal has most of them. But dal is low in methionine.

Methionine is a sulfur-containing amino acid. You need it for liver health and fat metabolism.

Simple explanation: Think of protein like a chain. Dal is a strong chain with one weak link, methionine. Pair dal with a food that has more methionine to fix that link.

The good news? Rice fills this gap perfectly.

Why Dal + Rice = Complete Protein

Dal plus rice forms a complete protein because the two foods cover each other's gaps. Dal is high in lysine and low in methionine. Rice is high in methionine and low in lysine. Eaten together, as in dal chawal or khichdi, they deliver every essential amino acid your body needs.

This is the secret behind India's most popular meal: dal chawal.

Dal has plenty of lysine but little methionine. Rice has plenty of methionine but little lysine. Together, they fill each other's gaps.

Food Rich In Low In
Dal Lysine Methionine
Rice Methionine Lysine
Dal + Rice together Complete protein — all amino acids covered

This is also why khichdi is such a complete meal. Your grandparents were right all along.

Other good combinations:

  • Dal + roti
  • Dal + curd
  • Dal with a little ghee (helps absorb fat-soluble vitamins)

Does Cooking Reduce Dal Protein?

Cooking does not reduce the total protein in dal. When dal boils, it absorbs water, so the same protein spreads over more weight. That is why cooked dal shows fewer grams per 100g than raw dal. The protein in your actual bowl stays the same.

Here is what really happens when you boil dal.

100g raw dal (24g protein) becomes about 300g cooked dal. It still holds 24g protein total. Per 100g cooked it looks like only 8g. But the total has not changed.

What about soaking?

Soaking does not reduce protein either. In fact, it helps:

  • Removes antinutrients (phytic acid, tannins) that block mineral absorption
  • Makes dal easier to digest
  • Cuts cooking time by 30–40%
  • Slightly improves protein availability
Best practice: Soak dal for 30–60 minutes before cooking. You get the same protein. But your body absorbs it better.

Sprouted Moong vs Cooked Moong: Which Has More Protein?

Cooked moong dal has more protein per 100g than fresh sprouted moong. Cooked moong holds about 7 to 8 grams per 100 grams. Fresh sprouts hold only 3 to 4 grams, because sprouts are mostly water. Eat sprouts for vitamins and gut health, and cooked dal for protein density.
Form Protein Per 100g Notes
Raw dry moong dal 24g Most protein-dense form
Cooked moong dal 7–8g Water dilutes it
Fresh sprouted moong 3–4g 90% water content

Sprouted moong has the lowest protein per 100g. This is because sprouts are mostly water.

But sprouts are still great. They add vitamin C, folate, and better digestion. They just are not your best protein source by weight.

Protein in 1 Katori Dal

One katori of cooked dal gives roughly 11 to 18 grams of protein. A small thin katori (150g) has about 11 to 12 grams. A medium katori (180g) has 13 to 15 grams. A large, thick bowl (250g) can reach 18 to 22 grams of protein.
Serving Size Approximate Weight Protein
Small katori (thin dal) 150g 11–12g
Medium katori (regular) 180g 13–15g
Large bowl (thick dal) 250g 18–22g

A thick, restaurant-style dal makhani can give up to 22g protein per bowl. That is nearly a third of your daily target.

Add 2 rotis (4g each) and a glass of curd (6g). Now one dal meal gives about 30–35g protein.

Want the exact split by food? See our guide on high protein Indian breakfasts over 25g.

Best Dal for Your Goal

The best dal depends on your goal. For weight loss, pick light moong or masoor dal. For muscle building, choose urad or toor dal with dairy or eggs. For diabetes, moong, masoor and chana dal work well. For gut health, chana, rajma and lobia give the most fiber.
Goal Best Dal Why
Weight loss Moong dal, Masoor dal Light, easy to digest, low calorie
Muscle building Urad dal, Toor dal + dairy or eggs Higher protein, pair with complete protein
Diabetes Moong, Masoor, Chana dal Low glycaemic index, high fiber
Gut health Chana dal, Rajma, Lobia Highest fiber content
Quick cooking Masoor dal Cooks in 10 minutes, no soaking needed
Budget Masoor dal, Moong dal Cheapest protein per gram

The Dal Protein Secret

Gold Nugget — Dal Is the Cheapest Protein in India:

Let's compare cost per 10g of protein in 2026.

Dal costs about ₹90–130 per kg raw. 100g raw dal gives 22–25g protein. That means dal gives you 10g protein for just ₹4–6.

Paneer gives 10g protein for ₹14–16. Chicken gives 10g protein for ₹6–9.

Dal is one of the cheapest protein sources in India — beating even chicken per gram.

And this is just one dal. Eat 2–3 dals through the day — moong at breakfast, toor at lunch, rajma at dinner — and you can hit 50–60g plant protein for ₹30–40.

India's traditional vegetarian diet was built on this wisdom. Your ancestors knew exactly what they were doing.

Make Dal-Based Protein Shakes

Blend soaked, cooked moong dal with banana and milk. You get 15g protein in one glass.

Shop InstaCuppa Portable Blenders →
InstaCuppa Portable Blender for protein shakes — InstaCuppa

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Read More in This Protein Series

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Frequently Asked Questions

Sabse jyada protein kaun si daal mein hota hai?

Among everyday dals, moong dal has the most protein, at about 24.5g per 100g raw. Masoor, urad and rajma are nearly equal at 24g. Across all Indian pulses, soybean is the highest at about 40g per 100g.

Daal mein kitna protein hota hai?

Raw dal has about 22 to 25g protein per 100g. Cooked dal has 7 to 9g per 100g because it absorbs water. One katori (150 to 250g cooked) gives roughly 11 to 18g protein.

Which dal has the most protein?

Moong dal tops everyday dals at 24.5g per 100g raw. Masoor, urad and rajma follow at 24g. If you count all Indian pulses, soybean wins at about 40g per 100g.

How much protein in 1 katori dal?

One medium katori (180g) of cooked dal has about 13 to 15g protein. A thick bowl (250g) gives 18 to 22g protein.

Is dal a complete protein?

No. Dal is low in methionine. But when you eat dal with rice or roti, the combination becomes a complete protein. This is why dal chawal is such a balanced meal.

Does cooking dal reduce protein?

No. Cooking does not destroy protein. The protein per 100g looks lower in cooked dal because water is absorbed. The total protein in your bowl stays the same.

Is sprouted moong better than cooked moong for protein?

No. Cooked moong dal has 7 to 8g protein per 100g. Sprouted moong has only 3 to 4g per 100g because it holds 90% water. Eat sprouted moong for vitamins and gut health, not protein density.

Which dal is best for weight loss?

Moong dal and masoor dal. They are light, easy to digest, and low in calories. Cook them thin and eat with vegetables for best results.

Sources & References

  1. Indian Food Composition Tables (IFCT) 2017 — National Institute of Nutrition, ICMR
  2. Recommended Dietary Allowances for Indians, 2020 — ICMR-NIN Expert Group
  3. Protein — The Nutrition Source — Harvard T.H. Chan School of Public Health
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InstaCuppa Nutrition Team

We test kitchen tools and dig into Indian food data so busy families can eat better without the guesswork. Numbers here are cross-checked against ICMR-NIN tables.

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This article is for general information only and is not medical or dietary advice. For personal nutrition needs, please consult a qualified dietitian or doctor.

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