8 Indian dals and how much protein they contain

When we talk about staple foods of India, dal or lentils are often mentioned as a rich source of protein. In Indian homes, dal is served on a daily basis in the form of curry paired with rice or roti along with sabzi. As a rich source of plant-based protein, fibre, iron, and essential minerals, dal supports muscle health, improves digestion, stabilises energy levels, and keeps you fuller for longer. From moong, masoor, toor, to chana and urad, the range of Indian dals is wide and so are the preparations. Take a look at their protein profile and how to consume them.

Protein: 100 gms of cooked dal offers 10-11 gms protein
Other benefits: As per a study, it has been known to be an excellent source of dietary fiber, minerals, vitamins, and significant amounts of bioactive compounds, including polyphenols, polysaccharides, and peptides, therefore, becoming a popular functional food in promoting good health.


How to consume: Soak them and make a batter, add spices and make cheela or pakoda.

Protein: 100 gms cooked dal offers 15-20 gms protein
Other benefits: It is said to have key minerals like iron, magnesium, and has low glycemic index and antioxidants that contribute to steady energy release and reduced oxidative stress.


How to consume: This is best consumed as curry, where you cook the dal in a cooker with water, salt, and turmeric. Add a tempering of ghee and pair with rice.

Protein: 100 gms dal offers 12 gms protein
Other benefits: This dal is rich in resistant starch, and soluble fiber, which help improve glycemic control, lower LDL cholesterol, and support weight balance too.


How to consume: Soak the dal and cook it to make a paste, season with hing and other spices, and stuff it in flour dough to make delectable parathas.

Protein: 100 gms cooked dal offers 12-14 gms protein
Other benefits: Also known as black gram or split urad it is rich in fiber, iron, folate, magnesium, potassium, and phosphorus, that aid digestion, energy levels, bone health, and heart function.

How to consume: Soak the dal overnight, blend into a paste and then let it ferment for 8 hours. Add salt and coriander, deep fry into pakodas and dunk in salt water and later in curd to make dahi vada.

Protein: 100 grams of cooked dal gives around 9 grams of protein
Other benefits: It is proven to be anti-diabetic and is rich in fiber, folate, iron, and polyphenol content, which aids digestion, heart health, and blood sugar control.


How to consume: Make a curry using soaked dal and water, turmeric and salt. Add a tempering of ghee and jeera and enjoy.

Protein: 100 gms cooked rajma offers 15 gms protein
Other benefits: As per a study, it has low glycemic index and α-amylase inhibitors slow starch digestion. The rich fiber content promotes satiety, bowel regularity, and cholesterol reduction. It is also rich in antioxidants (like anthocyanins), folate, iron, potassium, and magnesium.


How to consume: Soak rajma overnight, pressure cook and then cook it in an onion-tomato gravy with basic spices. Enjoy with rice.

Protein: 100 gms cooked chana offers 19 gms protein
Other benefits: As per a study, it is rich in fiber, promotes satiety, lowers LDL cholesterol, and reduces colon cancer risk through short-chain fatty acid production by gut bacteria. It also has a low glycemic index.


How to consume: Soak the chana overnight, steam it, and then add salt, pepper, lemon juice, onion, tomato, coriander leaves. Give it a toss and enjoy it as a salad.

Protein: Per 100 gms of boiled lobia offers 7-9 gms protein
Other benefits: As per experts, it is rich in fiber, folate, iron, potassium, and antioxidants, that help support heart health, digestion, blood sugar control, and aid with anemia prevention.

How to consume: Soak them overnight. Pressure cook the next morning and then add spices and raw veggies to make a healthy salad.

Protein: Per 100 gms of dal offers 7-9 gms protein
Other benefits:It is also rich in iron, calcium, and fiber, that boosts bone health, digestion, and overall energy levels. As per Ayurveda, it is known for its diuretic and detoxifying properties

How to consume: Soak the dal overnight, pressure cook and then cook in tempering of ghee and jeera along with spices to make a clear soup.