Dal & Lentils Protein Guide: Which Dal Has the Most

Almost every dal sits in the same rough range: about 18 to 25 grams of protein per 100 grams of raw, dry lentils, which is more protein by weight than most whole grains and comparable to many meats before cooking loss is factored in.

That is one reason dal bhat has fed the subcontinent and the Himalayas for centuries without meat on the plate every day. Pair any dal with rice and you get a fuller amino acid profile than either food gives alone, which is the whole logic behind our dal bhat recipe.

The label on a 2 lb bag of dal is the most honest place to compare protein, since cooking method, water content and portion size can shift the numbers you see quoted online.

Toor dal (arhar), the split pigeon pea used in sambar and most everyday Indian dal, runs around 22 to 23 grams of protein per 100 grams dry. It also carries a good dose of fibre, which is part of why Toor Dal (Arhar) cooks down into that thick, comforting texture. Our dedicated toor dal guide covers soaking and pressure-cooking times if you want the fastest route to the table.

Moong dal, whether split yellow or whole green, sits at a similar 24 grams per 100 grams and digests noticeably easier than toor, which is why it is the dal doctors and grandmothers both reach for during illness or a light dinner. Moong Dal also cooks faster than any other dal in this list. See the full breakdown in our moong dal guide.

Masoor dal (red split lentils, called raato daal in Nepali) is slightly lower at around 18 grams per 100 grams, but it cooks in under 20 minutes without soaking and needs no pressure cooker, so it wins on convenience even if it trails on raw protein. Ours is sold as Masoor Dal (Red Split).

Chana dal, split from the same chickpea as kala chana, is one of the higher scorers at roughly 20 to 22 grams per 100 grams, plus more fibre and slower-digesting carbohydrates than most dal, which keeps you full longer. Grab it as Chana Dal and read the chana and kala chana guide for how it differs from whole chickpeas.

For a side-by-side table of all five main varieties in one place, our dal varieties compared post lines up toor, moong, masoor, chana and rajma by protein, fibre and cook time.

Splitting and de-husking a lentil (turning whole moong into split moong, for example) removes the outer seed coat, which strips out some fibre but barely touches the protein content itself. The protein lives mostly in the cotyledon, not the husk.

What does change is digestibility and cook time. Whole dals like Kala Chana take longer to cook and feel heavier in the stomach, while their split cousin, chana dal, breaks down faster and is gentler to digest.

If you are choosing between the two, think about the meal rather than the macros: whole dal for a slow-cooked weekend curry, split dal for a weeknight pot you want ready in half an hour.

Rajma (kidney beans) is not technically a dal but shares the same shelf and the same job in a Canadian-Nepali kitchen. At about 24 grams of protein per 100 grams dry, it edges out most dal, and its dense, meaty texture makes rajma chawal a genuinely filling vegetarian dinner. Shop Rajma (Kidney Beans) and try our rajma chawal recipe or the deeper dive in our rajma guide.

Kala chana (black chickpeas) is another strong performer, close to 20 grams of protein per 100 grams, with a lower glycemic load than most dal thanks to its tougher seed coat and higher fibre. It holds its shape well in slow-cooked curries and salads.

If you want a non-lentil, plant-based protein to rotate in alongside dal, our soya chunks guide covers a product that runs even higher in protein per gram than any dal on this list.

None of the protein in dal is lost to boiling water the way some vitamins are, so you do not need to worry about overcooking destroying nutritional value. What matters more is portion and pairing.

Soak whole dals like kala chana or rajma for 6 to 8 hours before cooking. It cuts cooking time dramatically and makes the protein and minerals easier for your body to absorb.

Pair dal with rice or roti rather than eating it alone. Grains are low in the amino acid lysine, which dal has plenty of, and dal is a bit short on methionine, which grains supply, so the combination rounds out a more complete protein profile than either food eaten by itself.

For a simple everyday version that keeps this balance without much fuss, see our Nepali dal recipe.

A practical everyday target for most adults is 15 to 25 grams of protein from the dal portion of a meal, which a generous cup of cooked toor, moong or rajma comfortably covers.

Stack the plate: a cup of dal, a scoop of rice, a spoon of achar for brightness (browse pickles and achar if your shelf is empty), and a vegetable side. That single plate can carry 20 to 30 grams of protein without any meat at all.

Whichever dal you land on, the difference between the highest and lowest on this list is a few grams per cup, not a dramatic gap, so cook the one that fits your evening and your instant pot, not just the one with the highest number on paper. If you are stocking up from outside BC, our nationwide grocery delivery page has shipping details for every province and territory.