Dal Protein per 100g

When it comes to plant-based protein, dal (lentils) often takes the spotlight. Rich in nutrients and incredibly versatile, dals are a staple in Indian kitchens.

Not only do they serve as a delicious accompaniment to various dishes, but they are also a powerhouse of protein.

We'll dive into the protein content of different types of dal per 100 grams, discuss their benefits, and explore how you can incorporate them into your meals for a healthy, protein-packed diet.

Why Dal is a Protein Powerhouse

Dal is an excellent source of plant-based protein, making it an ideal choice for vegetarians, vegans, or anyone looking to reduce their meat consumption.

Protein is essential for muscle repair, immune function, and overall growth, and lentils offer a variety of types with varying protein content to suit different dietary needs.

Lentils are also rich in fiber, vitamins, and minerals like iron, magnesium, and folate, all of which contribute to digestive health, energy levels, and overall well-being. When paired with grains like rice or wheat, dals form a complete protein, providing all the essential amino acids your body requires.

Protein Content of Different Types of Dal

Here’s a list of some of the most common dals found in Indian kitchens and their protein content per 100 grams:

Toor Dal (Pigeon Pea)

Toor dal, also known as arhar dal or pigeon pea, is one of the most popular varieties in Indian cuisine. It has a distinct flavor and is often used in dals and curries.

Protein per 100g: 22g

Urad Dal (Black Gram)

Urad dal is rich in protein and is often used to make dosas, idlis, and various types of dal dishes. It's also a key ingredient in many South Indian recipes.

Protein per 100g: 24g

Masoor Dal (Red Lentils)

Masoor dal is quick to cook and is often used in soups, stews, and curries. It's one of the easiest dals to prepare and is packed with nutrients.

Protein per 100g: 9g

Chana Dal (Split Chickpeas)

Chana dal is made from chickpeas and is often used in Indian curries, soups, and salads. It's slightly nutty and adds texture to dishes.

Protein per 100g: 20g

Moong Dal (Yellow Lentils)

Moong dal is a light and easily digestible dal that is commonly used in both savory and sweet dishes. It’s a great option for anyone looking to increase their protein intake.

Protein per 100g: 24g

Rajma (Kidney Beans)

While technically a bean and not a lentil, rajma is often included in the dal family due to its high protein content. It’s commonly used in North Indian dishes.

Protein per 100g: 24g

Lobia (Black-Eyed Peas)

Lobia, or black-eyed peas, is another popular legume in Indian cuisine. It is often used in curries and stews, and it provides a solid protein boost.

Protein per 100g: 8g

Moth Dal (Matki)

Moth dal is a lesser-known variety of lentils but packs a punch when it comes to protein. It’s perfect for making hearty, protein-rich soups and stews.

Protein per 100g: 23g

Tadka Dal (Mixed Lentils)

Tadka dal is a mixture of various dals and is widely used in Indian cooking. By combining different types of lentils, you get a protein-rich dish that’s both flavorful and nutritious.

Protein per 100g: 18-22g (depending on the combination)

Health Benefits of Dal

In addition to being a great protein source, dals provide several other health benefits:

High in Fiber: The fiber in dal aids digestion, helps regulate blood sugar levels, and keeps you feeling full for longer, which can help with weight management.

Rich in Iron: Many dals are rich in iron, which helps improve circulation and prevents iron-deficiency anemia, especially important for vegetarians.

Good for Heart Health: The potassium, magnesium, and fiber in dal contribute to heart health by regulating blood pressure and supporting healthy cholesterol levels.

Supports Muscle Building: For those who are active or looking to build muscle, dal provides a rich source of plant-based protein, which is crucial for muscle repair and growth.

How to Include Dal in Your Diet

Incorporating dal into your diet is simple and versatile. Here are a few ideas on how to use dal in everyday meals:

Dal Tadka: One of the most popular and comforting dishes, dal tadka is made by tempering cooked dal with ghee, cumin, garlic, and spices. Pair it with rice or roti for a complete meal.

Khichdi: This is a comforting, one-pot meal made with rice and dal. It’s easy to digest and perfect for a light lunch or dinner.

Soup: You can make a hearty and nutritious dal soup by boiling any type of dal with vegetables and spices. It’s great for lunch or as a starter to any meal.

Salads: Add sprouted moong dal or chickpea dal to your salads for a protein boost and added texture.

Idli and Dosa Batter: For a protein-packed breakfast, soak and grind urad dal and rice together to make idli or dosa batter.

Conclusion: Dal as a Protein-Rich Superfood

Dal is much more than just a side dish in Indian cuisine—it’s a protein-rich superfood that provides a wealth of nutritional benefits. Whether you’re looking to build muscle, maintain a healthy weight, or simply nourish your body with plant-based protein, dal is a fantastic choice.

From toor dal and urad dal to moong dal and masoor dal, there’s a variety to suit every taste and dietary need.

So, next time you’re planning your meals, make sure to include dal as a primary protein source. It’s affordable, nutritious, and easy to incorporate into your daily meals—ensuring that you get all the protein and essential nutrients your body needs to thrive.