Quick Answer : Among the common Indian dals, urad dal, masoor dal and moong dal are at the top, with roughly 24–25 g of protein per 100 g of raw dal. Toor (arhar) dal and chana dal follow closely at about 21–23 g per 100 g. The gaps are small, so the best dal for you is often the one you can digest well and eat regularly.
Dal Protein Chart
Values are approximate and come from food composition tables such as the National Institute of Nutrition's Indian Food Composition Tables (IFCT) and USDA FoodData Central. They vary a little by variety, source and farming conditions.
| Dal | Protein per 100 g (raw) | Approx. protein per 1 katori cooked dal* | Notes |
|---|---|---|---|
| Urad dal (split, husked) | ~24–25 g | ~7–9 g | Rich, thick texture; used in idli, dosa, vada |
| Masoor dal (red lentil) | ~24–25 g | ~7–9 g | Cooks fast, no soaking needed |
| Moong dal (yellow split) | ~24 g | ~6–8 g | Light and easy to digest |
| Toor / arhar dal | ~22 g | ~6–8 g | Everyday sambar and dal |
| Chana dal | ~21–22 g | ~6–8 g | Firm texture, higher fibre, slower to digest |
Which Dal Has the Most Protein?
Urad dal and split moong dal come out slightly ahead, with toor dal, whole green gram and horse gram just behind. But the gap is only 1 to 2 g per 100 g of dry dal, which is small once you cook it and serve a normal portion.
In real life, these factors change your protein intake more than the choice of dal:
- How much dry dal you use. 30 g per person gives about 7 g protein. 60 g gives about 14 g.
- How thick the dal is. A thick dal has more protein per bowl than a thin, watery one.
- What you eat it with. Rice, millets, curd, vegetables and other foods add to the meal's total protein and improve its quality.
Dry vs Cooked Dal: Why the Numbers Look Different
Dal absorbs 2 to 3 times its weight in water when cooked, so protein per 100 g drops sharply.
- Dry dal: about 22 to 25 g protein per 100 g
- Cooked, thick dal: roughly 7 to 9 g protein per 100 g
- A bowl (about 150 ml) of cooked dal: roughly 5 to 9 g, depending on thickness
If a label or website lists "24 g of protein" for dal, check whether it means dry or cooked.
Is Dal Protein "Complete"?
Proteins are made of amino acids, and nine of them must come from food. Dals are rich in lysine but lower in methionine. Rice, millets and wheat are the opposite: lower in lysine, higher in methionine.
That's why the classic combinations work so well:
- Dal and rice (sambar sadam, dal khichdi, pongal)
- Dal and roti
- Dal with millets (ragi dosa with sambar, kambu upma with dal)
- Idli and dosa, where rice and urad dal are fermented together
You don't need to eat them in the same bite. A balanced day of meals covers it.
How Much Protein Do You Need?
The ICMR-NIN guidelines (2020) recommend about 0.83 g of protein per kg of body weight per day for healthy adults. For example, a 60 kg adult would need roughly 50 g a day. Needs are higher for growing children, pregnant and breastfeeding women, and people with very active lifestyles.
Dal can supply a meaningful share of this, but it works best alongside other protein foods such as curd, milk, paneer, eggs, nuts and seeds, depending on your diet.
Protein in Each Dal
Urad Dal
Among the highest in protein and known for its rich, creamy body. Best for idli and dosa batter, vada, dal fry and kali. Whole black urad has more fibre because the skin is left on.
Moong Dal (Split)
High in protein and quick to cook. A common choice for kids, seniors and anyone who wants a lighter dal. Works in pongal, payasam, khichdi and soups.
Green Gram (Whole Moong)
Protein plus extra fibre from the skin. Great for sundal, curries and pesarattu. Sprouting it changes the texture and is a popular way to eat it fresh.
Toor Dal
The everyday South Indian dal. Slightly lower on paper, but it is often cooked thick and eaten in generous portions, so it contributes well through sambar, kootu, rasam and plain dal.
Horse Gram (Kollu)
A traditional, dense legume with about 22 g protein per 100 g. Usually soaked and cooked slowly, and enjoyed in rasam, kuzhambu and podi.
8 Simple Ways to Get More Protein From Your Dal
- Cook it thicker. Use a 1 : 2.5 dal-to-water ratio for a thicker dal instead of a thin one.
- Increase the portion slightly. Go from 30 g to 40 or 50 g dry dal per person.
- Mix dals. A blend of toor and moong, or toor, moong and urad, adds variety and texture.
- Pair dal with cereal or millet. Rice, ragi, kambu or wheat rounds out the amino acids.
- Add curd or a side of paneer, eggs or nuts if they suit your diet.
- Sprout green gram for salads and sundal.
- Add vegetables. Kootu with dal and vegetables is nutritious and filling.
- Soak before cooking to help digestion so you can enjoy the protein comfortably. See our dal cooking guide for soaking times.
Who Should Be Careful?
Dal is a healthy staple for most people, but a few groups should get personal advice:
- People with kidney conditions or on a protein-restricted diet should follow their doctor's guidance.
- People who find dal hard to digest may do better with split moong dal, longer cooking and a good tadka with cumin and asafoetida.
- People managing blood sugar, cholesterol or uric acid should discuss portions with a doctor or dietitian.
Which Dal Should You Buy?
- For the highest protein on paper: urad dal or moong dal
- For everyday cooking and sambar: toor dal
- For an easy-to-digest dal: split moong dal
- For sprouts and sundal: whole green gram
- For a traditional, hearty choice: horse gram
Most families do best with a mix, and rotating dals through the week gives variety in taste, texture and nutrients.
Frequently Asked Questions
-
Which dal has the most protein?
Urad dal and split moong dal are at the top, at about 24 g per 100 g of dry dal. Toor dal, whole green gram and horse gram are close, at about 22 g. -
Which dal is best for protein?
There's no single best. Urad and moong have slightly more, but a varied mix of dals with rice, millets and curd gives the best overall result. -
How much protein is in toor dal?
About 22 g per 100 g of dry toor dal. A 50 g dry serving gives about 11 g before cooking. -
How much protein is in moong dal?
About 24 g per 100 g of dry split moong dal. -
Is dal a complete protein?
Dal is low in methionine, so on its own it is not considered complete. Eaten with rice, millets or wheat across your meals, the amino acids balance well. -
How much dal should I eat per day?
A common serving is about 30 to 50 g of dry dal per person per meal. Needs vary with age, activity and overall diet, so a dietitian can advise on your exact amount. -
Is cooked dal high in protein?
Cooked dal has about 7 to 9 g protein per 100 g when thick, and less when watery, because it has absorbed water. -
Is horse gram high in protein?
Yes, about 22 g per 100 g of dry horse gram, similar to toor dal. -
Does soaking reduce protein in dal?
Soaking changes texture and digestibility. Any effect on total protein is small, and soaking is generally recommended for whole legumes. -
Which dal is easiest to digest?
Split moong dal is widely considered the lightest. Cooking dal well and adding a cumin and asafoetida tadka also helps.
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About the Author
Ragav Chandra
Ragav Chandrawrites about South Indian rice varieties, dals, traditional cooking and the farming heritage behind everyday staples. His work focuses on explaining how grains and pulses are grown, milled and cooked, so home cooks can choose with confidence. He writes for SS Brand Rice.
Sources: National Institute of Nutrition, Indian Food Composition Tables (IFCT); USDA FoodData Central; ICMR-NIN dietary guidance.
