Protein Dals: Everything You Need To Know

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10 Types of Protein-Rich Indian Lentils and Their Advantages

A variety of protein dals

In the diverse culinary landscape of India, lentils, kidney beans, and legumes hold a special place. These seemingly modest ingredients are actually nutritional powerhouses, rich in plant-based proteins. They are essential for a variety of bodily functions, including muscle growth, cognitive development, and immune system fortification.

In this comprehensive guide, we’ll explore the fascinating world of high protein dals’, spotlighting ten Indian lentils that are not just rich in amino acids but also offer a plethora of other essential nutrients.

Why Protein is Crucial

Before diving into the list of protein dals, it’s important to understand why protein is such a crucial macronutrient overall health. Protein is the building block of muscles, skin, hair, and other tissues. It also plays a vital role in enzymatic activities and hormone regulation.

For vegetarians and vegans, getting adequate protein can be a challenge, and that’s where protein-rich dals come into play.

The Protein Dals You Need to Know

Moong Lentil (Moong Dal)

Moong Dal

Often referred to as the dieter’s best friend, Moong lentil is low in calories but high in essential minerals like iron and potassium. A 100-gram serving provides approximately 24 grams of protein, making it an excellent choice for meeting daily protein needs.

Chickpea Lentil (Chana Dal)

a bowl of Chana Dal

This lentil is not just a culinary delight but also a nutritional one, offering around 13 grams of protein per 100 grams. It’s a treasure trove of essential minerals like copper and manganese.

Red Lentil (Masoor Dal)

Masoor Dal

Masoor dal is gentle on the digestive system and offers about 26 grams of protein per 100 grams. It’s also rich in soluble fiber, antioxidants, and other essential nutrients.

Kabuli Lentil

This lentil is a hidden gem in the protein world, offering around 15 grams per cup. It’s also rich in dietary fiber and essential nutrients like folate and iron.

Pigeon Pea (Toor Dal)

Tor Dal

Also known as Toor dal, this lentil offers about 12 grams of protein per 100 grams. It’s a staple in Indian households and is rich in dietary fiber.

Black Gram (Urad Dal)

Urad Dal

This lentil is popular among health enthusiasts due to its low-calorie profile. It offers around 8 grams of protein per 100 grams and is abundant in calcium.

Split Green Gram

Split green Dal

Urad dal is incredibly high in protein, boasting as much as 25 grams per 100 grams. It’s also rich in other essential nutrients like potassium, calcium, and iron.

Cowpea (Lobiya Dal)

Known as Lobiya dal, this lentil offers approximately 13 grams of protein per serving. It’s also a good source of zinc, contributing to overall well-being.

Sprouted Lentils

Sprouted Lentils

Sprouted lentils are a boon for those focusing on weight management. They are rich in enzymes that aid in digestion and offer an impressive 32 grams of protein per 100 grams.


Soybean stands out as a plant-based nutritional powerhouse, offering around 13 grams of protein per 100 grams. It’s also rich in Vitamin D and dietary fibers.

If you choose to cook up any of these dishes they would pair well with our 2 ingredient naan recipe!

Cooking Tips for Protein Dals

Preparing these protein-rich dals can be as simple or as elaborate as you like. From simple boiled preparations to intricate curries, the dal options are endless.

For instance, Moong dal can be used to make a simple dal curry or transformed into a Moong Dal Chilla, a protein-packed pancake. Similarly, Urad dal is the key ingredient in the famous Indian dish “Dal Makhani,” a creamy, flavorful curry. If you are thinking of recreating this dish but are missing one of the key ingredients our Garam masala substitutes guide might be helpful!

Special Diets and Protein Dals

Whether you’re vegan, gluten-free, or following a low-carb regimen, protein dals can easily fit into your dietary requirements. For vegans, these plant-based proteins are an excellent alternative to animal proteins. Those on a gluten-free diet will be pleased to know that most dals are naturally gluten-free. And if you’re on a low-carb diet, opt for lentils like Moong and Masoor, which have a lower carbohydrate content compared to others.

Health Benefits Beyond Protein

While protein is the star nutrient in these dals, they also offer a range of other health benefits. Many are rich in dietary fiber, which aids in digestion and helps maintain a healthy weight. Essential minerals like iron and potassium are abundant in dals like Moong and Urad, contributing to better oxygen transport and heart health. Additionally, the presence of vitamins like folate makes them beneficial for pregnant women and those looking to boost their immune system.

Lobia Masala

How to Sprout Lentils for Extra Protein: A Step-by-Step Guide

  1. Sprouting lentils is a simple process that can significantly improve digestion and increase their protein content. Here’s how to do it:
  2. Soak the Lentils: Place your chosen lentils in a bowl and cover them with water. Let them soak overnight.
  3. Drain and Rinse: Drain the soaked lentils and rinse them thoroughly.
  4. Let Them Sprout: Transfer the lentils to a sprouting jar or simply place them in a bowl covered with a damp cloth. Leave them in a warm, dark place for 24-48 hours, rinsing every 12 hours.
  5. Harvest: Once the sprouts are about 1/4-inch long, they’re ready to be harvested. Rinse them one final time and store them in the refrigerator.

FAQs About Protein Dals

How Should I Store Protein Dals?

Most dals have a long shelf life when stored in a cool, dry place. Once cooked, they can be refrigerated for up to a week.

Do Protein Dals Lose Nutrients When Cooked?

While some nutrient loss is inevitable during cooking, the protein content generally remains stable. To retain maximum nutrients, avoid overcooking.

Can I Mix Different Dals Together?

Absolutely! Mixing different types of dals can provide a broader spectrum of nutrients and make your meals more interesting.

How Can I Increase the Protein Content in Dal Dishes?

Adding vegetables rich in protein, like spinach or broccoli, can further boost the protein content in your dal dishes.


Lentils, often referred to as “protein dals” in the context of their high protein content, are an indispensable part of a balanced Indian diet. These protein-rich lentils offer a plethora of health benefits, from aiding in digestion to boosting immunity.

Incorporating these high protein dals into your daily meals can significantly contribute to a balanced and nutritious diet, fulfilling not just your protein requirements but also providing a host of other essential nutrients.

Dom Author Bio


From the moment I picked up a spatula, I’ve been enchanted by the myriad of flavors and preparations each culture brings to the table. It’s amazing to think that just across the street, someone might be stirring a pot of soup in a way I’ve never seen or using a spice blend I’ve yet to taste.

This intrigue prompted me to dive deep into various culinary traditions, even if it meant exploring them from the comfort of my own kitchen. Wanting to share and learn alongside you, I started writing for Cooked Best! Let’s savor this journey together.