Dal, a staple in Indian households, is more than just comfort food. It’s a rich source of plant protein, fiber, and essential nutrients, making it a nutritional powerhouse for vegetarians and fitness enthusiasts alike. But with so many varieties — toor, moong, chana, urad, masoor — which dal has highest protein?
Here’s something you may not know — the right dal can rival an egg in protein, support your muscle-building goals, and even help manage weight when chosen smartly. Surprised? You’re not alone.
This question becomes especially important if you're tracking your macros, planning a 7 day gym workout plan, or simply trying to meet your protein requirement per day for gym.
In this guide, we answer which dal has highest protein and rank the top 5 Indian dals based on their protein content and overall nutritional value. Whether you're a home cook, a bodybuilder, or a nutrition nerd, this list will help you make better dietary choices — and possibly rethink that scoop of protein powder.
Which Dal Has Highest Protein? Understanding Indian Legumes
Before we jump into rankings, let’s explore which dal has highest protein and why it matters. Lentils are a part of the legume family, and they’re packed with essential amino acids, iron, and fiber. While they don’t offer complete protein like animal products, they are still a key part of any plant protein strategy when combined with other foods like rice or grains.
Top 5 High-Protein Indian Dals
Let’s now break down the top 5 Indian dals based on their protein content (per 100g of raw dal):
1. Urad Dal (Black Gram) – 25g protein
If you're wondering which dal has highest protein, the answer is urad dal. With approximately 25 grams of protein per 100g, it tops the list. Popular in South Indian dishes like dosa and idli batter, and North Indian dals like maa ki dal, it’s also high in calcium and iron.
Nutritional Highlight: Urad dal aids muscle recovery, making it ideal for gym-goers. If you're following a 7 day gym workout plan, including urad dal post-workout can aid in muscle repair.
2. Moong Dal (Green Gram) – 24g protein
A close second in the list of which dal has highest protein, moong dal is light on the stomach and easy to digest. Its versatility — from khichdi to sprouted salads — makes it a favorite for clean eaters.
Nutritional Highlight: Moong dal also contains folate, fiber, and antioxidants. It’s excellent for those looking to maintain lean muscle without excess calories, especially if you're managing calorie deficiency in a weight-loss phase.
3. Masoor Dal (Red Lentils) – 23g protein
Red lentils rank third in our which dal has highest protein list. Quick-cooking and nutrient-dense, masoor dal has about 23g of protein per 100g, along with potassium and iron.
Nutritional Highlight: Great for heart health and managing blood sugar, masoor dal supports a balanced diet. Its iron content also contributes to better hair health, a benefit tied to biotin benefits as well.
4. Chana Dal (Bengal Gram) – 21g protein
Chana dal is not just rich in protein (21g per 100g) but also has a low glycemic index, making it excellent for diabetics. Its dense texture works well in stews and snacks like dhokla and halwa.
Nutritional Highlight: Chana dal is high in B vitamins and minerals. For those exploring plant based protein powder options, chana is often used as a base due to its high protein and low-fat profile.
5. Toor Dal (Arhar Dal) – 19g protein
Toor dal, the most common dal in Indian kitchens, ranks fifth on which dal has highest protein list. It contains 19g of protein per 100g and is packed with folate, magnesium, and phosphorus.
Nutritional Highlight: Toor dal provides steady energy and supports metabolic function, making it a great option for daily consumption. It’s also used in several South Indian dishes like sambar.
How Dals Compare to Vegan Protein Powder
Now, you may ask — how does dal compare to a vegan protein powder? While dals are whole foods rich in fiber and complex carbs, vegan protein powders (often made from pea, rice, or chana) offer concentrated protein with minimal carbs or fat. That makes them ideal for quick post-workout recovery, especially if you need a fast-absorbing option.
However, dals offer a more complete nutritional profile and are ideal for regular meals. For those who follow a vegetarian or plant-based lifestyle, combining both can offer balance and variety.
Bonus Tips: Optimizing Protein from Dals
To get the most out of your dals:
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Sprout them: Especially moong and chana, sprouting increases nutrient absorption and bioavailability.
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Pair with rice or chapati: This helps make the protein more complete by combining amino acid profiles.
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Cook with healthy fats: Using ghee or cold-pressed oils enhances nutrient absorption, particularly fat-soluble vitamins.
Also, read ingredient labels carefully if you buy packaged dal mixes. Many use fillers like maltodextrin. Wondering what that is? Here's a quick explainer.
What is Maltodextrin?
Maltodextrin meaning: It is a processed white powder made from starch (like corn, rice, or potato) used as a thickener or preservative in processed foods. While it's safe in small amounts, it has a high glycemic index and offers little nutritional value.
Final Thoughts
So, which dal has highest protein? The clear winner is urad dal, but the truth is, all dals contribute meaningfully to your protein intake when combined with other foods in a balanced Indian diet.
For vegetarians and those looking to reduce meat consumption, dals offer a sustainable and nutritious solution. From meeting your protein requirement per day for gym to supporting long-term health goals, dals are the unsung heroes of Indian kitchens.
When paired smartly — with rice, roti, or even a vegan protein powder supplement — you can meet your nutritional goals without ever feeling like you’re missing out. Just be mindful of your calorie deficiency and macros, especially if you're on a strict workout regimen.
Next time someone asks you which dal has highest protein, you’ll know exactly what to say — and what to serve for dinner!
