Lobia Dal Protein Per 100g

Lobia Dal - India’s rich culinary heritage has long celebrated the diversity of pulses and legumes, not only for their taste but for their impressive nutritional profile. 

Among them, Lobia Dal also known as black-eyed peas or chawli is a lesser-known gem that deserves a front-row seat in your kitchen.

Whether you're a fitness enthusiast tracking your macros or a homemaker planning a nutritious meal, knowing the protein in lobia dal per 100g can help you make smarter diet decisions.

What is Lobia Dal?

Lobia dal, often called chawli in Hindi or black-eyed peas in English, is a legume that belongs to the cowpea family.

Its distinctive black spot on a pale cream surface makes it easily recognizable. 

Grown extensively in many Indian states like Maharashtra, Andhra Pradesh, and Uttar Pradesh, it is a staple in traditional Indian households.

What makes lobia unique is its balance of macronutrients and micronutrients. Here’s a glance at its nutritional content per 100g (raw):

The protein content of 23.5g per 100g (raw) is impressive, particularly for a plant-based source.

It makes lobia dal a valuable food item for vegetarians and vegans in India looking to boost their daily protein intake naturally.

Lobia Dal Protein Per 100g

One of the most common questions people ask is: How does cooking affect the protein content in lobia dal?

Lobia dal contains approximately 23.5g of protein per 100g (raw), making it a high-protein pulse ideal for vegetarian Indian diets.

Cooking any dal causes it to absorb water, which dilutes its nutrient density per 100g. Let’s compare:

• Raw Lobia Dal (100g): Protein – 23.5 grams

• Cooked Lobia Dal (100g): Protein – 7.6 grams

As you can see, there’s a significant drop per 100g after cooking. But that’s simply because the volume increases with water.

In practical terms, 100g of raw lobia dal will yield around 250-300g of cooked dal, depending on your method of preparation.

If you’re tracking protein for muscle building or managing macros for weight loss, remember that raw weight gives a clearer picture of nutrient concentration. However, for meal planning, cooked weight is more practical.

Pro Tip:

Soak lobia dal for 6–8 hours before cooking to reduce cooking time and enhance nutrient absorption.

Soaking also breaks down certain anti-nutrients like phytic acid, which can interfere with mineral absorption.

Health Benefits of Lobia Dal Beyond Protein

Protein is just the tip of the iceberg. Lobia dal is loaded with other health benefits that make it a holistic choice:

🌟 Supports Heart Health

Lobia is high in soluble fiber, which helps lower LDL (bad) cholesterol. It also has a low glycemic index, helping control blood sugar and reducing the risk of heart disease.

🌟 Aids Digestion

The fiber content in lobia dal improves digestion and prevents constipation. It also promotes a healthy gut microbiome, which is essential for overall well-being.

🌟 Rich in Iron and Folate

Lobia dal is especially beneficial for women and children, who are often at risk of iron-deficiency anemia. Iron is critical for oxygen transport in the blood, while folate supports fetal development in pregnant women.

🌟 Helps in Weight Management

With high fiber and protein content, lobia dal increases satiety, making you feel full for longer and reducing overall calorie intake. This makes it a great food for people aiming to lose or maintain weight.

🌟 Diabetic-Friendly

Lobia dal has a low glycemic load, making it suitable for individuals managing diabetes. It helps regulate blood sugar spikes when consumed with complex carbs or whole grains.

How Lobia Dal Compares to Other Popular Indian Pulses?

You might be wondering how lobia stacks up against other commonly consumed dals in India.

What makes lobia dal stand out?

• Comparable protein levels to rajma and masoor dal

• Higher fiber than many other dals

• Lower fat content

• Easier and faster to cook than rajma or chana dal

So, if you’re looking to switch up your dal intake, lobia is a worthy addition that checks every nutritional box.

Delicious Indian Recipes Using Lobia Dal for Protein Boost

Lobia dal isn’t just nutritious, it’s also delicious. Here are some Indian-style recipes to help you enjoy it regularly:

✔ Punjabi Lobia Masala

A spicy, tomato-onion based curry made with boiled lobia, served with chapati or jeera rice. Add a spoonful of ghee to enhance the flavor and nutrient absorption.

✔ Lobia Cutlets

Make protein-rich patties using boiled lobia, mashed potatoes, green chilies, and garam masala. Shallow-fry them for a healthy snack or breakfast item.

✔ Lobia Khichdi

Cook lobia with brown rice or millet and a mix of vegetables for a high-protein, one-pot meal that’s perfect for lunch or dinner.

✔ Lobia Salad

Toss boiled lobia with cucumber, onion, tomato, and lemon juice for a refreshing and protein-packed salad, especially good for summer days.

✔ Lobia Sundal (South Indian Style)

Tempered with mustard seeds, curry leaves, and grated coconut, this is a simple, high-protein snack often made during festivals.

These recipes ensure you never get bored while sticking to a healthy eating routine.

How to Include Lobia Dal in Your Diet for Maximum Benefit?

To make the most of lobia dal’s protein content, here are a few practical tips:

✅ Combine with Whole Grains

Pairing lobia dal with brown rice, jowar roti, or quinoa completes its amino acid profile, giving you a complete plant-based protein.

✅ Eat Post-Workout

Boiled lobia salad or curry after a workout can aid muscle recovery due to its high protein and complex carb combo.

✅ Use as a Meat Substitute

In recipes like kebabs, burgers, or biryanis, substitute meat with mashed lobia to make vegetarian versions rich in protein.

✅ Meal Prep with Lobia

Boil lobia in advance and store in the fridge. You can quickly toss it into salads, soups, or even omelets.

✅ Mind the Portion Size

While healthy, overeating pulses can cause bloating in some people. Start with small portions and build up gradually.

✅ For Kids and Elders

Make lobia parathas or lobia soup for children or older adults who may not prefer eating whole pulses.

Final Thoughts

Whether you’re a gym-goer trying to increase your protein intake or a health-conscious family looking to eat cleaner, lobia dal is an underrated nutritional hero.

With a protein content of 23.5g per 100g (raw), it easily competes with more hyped foods like rajma or chana dal.

Affordable, accessible, and incredibly versatile, lobia dal deserves a regular spot in every Indian household.

So, the next time you plan your meals, don’t forget this humble legume; it’s more powerful than it looks.