Which Dal Has the Highest Protein? Dal Protein Per 100g, Per Cup & Per Katori

By Asfia Fatima, Chief Dietitian at Clearcals

Dal is one of India's most important protein sources — affordable, versatile, and available in every kitchen. But not all dals have the same protein content, and the differences matter if you're actively trying to hit a daily protein target.

This guide ranks every major dal by protein content, gives you exact numbers per 100g (raw and cooked), per 1 cup, per katori, and per 50g serving, and answers the comparison questions most people search for.

Which Dal Has the Highest Protein?

Masoor dal and moong dal lead the ranking — both deliver the most protein per 100g cooked, at roughly 9g per small cup. Urad dal and arhar dal follow closely.

Here is the complete ranking by protein per 100g cooked:

Winner: Masoor dal — highest protein per 100g cooked among all common Indian dals.

Track exact macros for any dal in the Hint app — it uses an Indian food database built on NIN-ICMR values.

Dal Protein Per 100g: Raw vs Cooked

A key source of confusion: protein per 100g varies significantly between raw (dry) dal and cooked dal. Raw dal is concentrated — all the protein in a small weight. Cooked dal absorbs water and expands, so protein density per 100g drops.

Why the big drop? 100g of raw dal becomes roughly 220–250g once cooked (it absorbs 2–2.5x its weight in water). The absolute protein doesn't change — you still get the same total grams — but when measured per 100g of the cooked dish, it appears much lower.

Practical tip: If a recipe or label says "100g masoor dal," check whether it means raw or cooked. Raw = ~25g protein per 100g. Cooked = ~9g per 100g. These are the same dal, just measured at different stages.

Moong Dal Protein Per 100g

Moong dal is the second-highest protein dal at ~8.9g per 100g cooked (yellow split moong curry). It is the most digestible of all dals — ideal for everyday use, post-workout meals, and sensitive stomachs.

Moong Dal Protein by Serving Size

Moong Dal Chilla Protein

A moong dal chilla (100g batter, made from soaked ground moong) provides approximately 9–11g protein per chilla, depending on size and thickness. Two chillas deliver ~18–22g protein — a strong high-protein breakfast option.

Moong Dal Protein: Yellow vs Green

Yellow moong dal delivers nearly twice the protein per 100g cooked compared to green moong dal. The difference is because whole green moong absorbs more water and the outer hull adds bulk without additional protein.

Masoor Dal Protein Per 100g

Masoor dal is India's highest-protein cooked dal at ~9g per 100g cooked — and the fastest-cooking dal (no soaking needed, ready in 15–20 minutes).

Masoor Dal Protein by Serving Size

Nutritional highlights: Good source of iron, vitamin C, potassium, magnesium, and dietary fibre. Useful for iron-deficiency anaemia and heart health.

Arhar / Toor Dal Protein Per 100g

Arhar dal (pigeon pea dal / toor dal) contains 7.2g protein per 100g cooked but only 107 kcal — giving it the best protein-to-calorie ratio of any common Indian dal.

Arhar Dal Protein by Serving Size (Arhar Ki Daal Mein Kitna Protein Hota Hai)

Good for: Weight loss phases — most protein per calorie. South Indian sambar base. Everyday North Indian dal tadka.

Urad Dal Protein Per 100g

Urad dal has one of the highest raw protein contents (~24–25g/100g dry) but loses density significantly after cooking due to high water absorption.

Urad Dal Protein by Serving Size

Urad dal is the base for dal makhani, idli batter, and medu vada. Despite lower cooked protein density than masoor or moong, it has excellent micronutrient content — particularly potassium, phosphorus, magnesium, and vitamin D.

Rajma Protein Per 100g

Rajma (kidney beans) has high raw protein (~22–24g/100g dry) but cooked rajma curry delivers 4.6g protein per 100g — lower than lentils because kidney beans absorb more water.

Rajma Protein by Serving Size

Rajma has a low glycaemic index — excellent for diabetes management and sustained satiety. It is also one of the richest plant sources of potassium, magnesium, and folate.

Green Moong Dal Protein Per 100g

Green moong dal (whole moong, sabut moong) delivers lower cooked protein than split yellow moong dal because the outer hull absorbs significantly more water during cooking.

Green Moong Dal Protein by Serving Size

If protein per serving is the priority, choose yellow split moong dal over green whole moong dal — you'll get nearly double the protein per 100g cooked.

Lobia Protein Per 100g

Lobia (black-eyed peas/cowpeas) provides 4.6g protein per 100g cooked — comparable to rajma — at very low calories.

Lobia Protein by Serving Size

Protein in 1 Katori of Dal

1 katori (small bowl) of cooked dal is approximately 100g in Indian cooking — the standard single-serving measure used in most households and diet plans.

A standard Indian lunch or dinner with 1 katori of masoor or moong dal delivers ~9g protein. Two katoris across lunch and dinner = ~18g from dal alone.

Track your exact katori sizes in the Hint app — the recipe builder lets you log in grams or by serving size.

Protein in 1 Cup of Dal

One cup of cooked dal (approximately 200g) is the standard cup measure.

Two cups of masoor or moong dal per day provides ~36g protein — already covering roughly half the daily requirement for a 55–60 kg sedentary person.

Protein in 200 Grams of Dal

200g cooked dal = 1 cup. Values are the same as the table above.

For 300g: multiply the 100g value by 3. For example, 300g masoor dal = 27g protein, 300g arhar dal = 21.5g protein.

High Protein Dal List (Ranked)

If your goal is maximum protein from dal, here is the priority list:

1. Masoor Dal — 9g/100g cooked. Fastest to cook (15–20 min), no soaking required.
2. Moong Dal — 8.9g/100g. Most digestible; ideal post-workout or for sensitive stomachs.
3. Arhar / Toor Dal — 7.2g/100g but only ~107 kcal — best protein-to-calorie ratio.
4. Urad Dal — 6g/100g. Excellent in dal makhani, idli batter, and medu vada.
5. Chole — 6.3g/100g. Higher in calories; better for weight gain phases.
6. Lobia / Rajma — ~4.6g/100g. Lower protein density but high fibre and micronutrients.
7. Chana Dal — 4.4g/100g. Best for slow-digesting meals; lowest glycaemic impact.

Dal Protein Comparisons

Masoor Dal vs Moong Dal Protein

Verdict: Virtually identical protein content. Masoor wins by a small margin; moong wins on digestibility.

Masoor Dal vs Arhar Dal Protein

Verdict: Masoor has more absolute protein. Arhar has more protein per calorie — better for weight loss phases.

Moong Dal vs Masoor Dal vs Arhar Dal — Summary

For muscle gain or high protein target: Masoor or Moong. For weight loss (high protein, low calorie): Arhar dal or green moong tadka. For digestion or post-illness recovery: Moong dal.

Individual Dal Sections

1. Masoor Dal Protein

Masoor dal is India's highest-protein cooked dal. It also cooks the fastest among all dals — no soaking needed, ready in 15–20 minutes.

Masoor dal is a good source of: iron, vitamin C, potassium, magnesium, and dietary fibre. Useful in iron-deficiency anaemia and heart health management.

Masoor Dal Benefits: Supports heart health, aids in digestion, and helps in managing weight due to high fibre and essential minerals.

2. Moong Dal Protein

Moong dal is the second highest-protein dal — nearly identical to masoor. It is the most digestible dal and well-tolerated even when the digestive system is sensitive.

Moong dal is a good source of potassium, phosphorus, magnesium, and vitamin D. It supports muscle gain, lowers blood pressure, and boosts immunity.

For a full nutritional profile, see our detailed post on Moong Dal Calories, Nutrition and Health Benefits.

3. Arhar / Toor Dal Protein

Arhar dal (toor dal/pigeon pea dal) has the best protein-to-calorie ratio of any Indian dal — 26.9% of its calories come from protein. This makes it the top pick for weight loss phases.

Arhar dal is a good source of: dietary fibre, potassium, phosphorus, copper, thiamin, and selenium. Aids muscle building and improves red blood cell count.

4. Chole (Chickpeas) Protein

1 small cup of Chole Chaat provides 6.3g of protein at 149 kcal.

Rich in dietary fibre, vitamin C, folate, and manganese. Boosts immunity, provides satiety, and aids weight management.

5. Urad Dal Protein

Urad dal provides 6.0g protein per 100g cooked. Its raw protein content (~24–25g/100g dry) is among the highest of all dals.

Urad dal is a good source of: protein, fibre, potassium, phosphorus, magnesium, copper, selenium, and vitamin D. Helps lower the risk of heart disease and strengthens bones.

6. Green Moong Dal Protein

Green moong dal tadka provides 4.8g protein per 100g — lower than yellow moong because the whole grain form absorbs more water during cooking.

Excellent source of vitamin D, beta carotene, and lutein. Boosts immunity and strengthens muscles and bones.

7. Lobia Protein

Lobia (black-eyed peas) provides 4.6g protein per 100g cooked at only 90 kcal — a low-calorie, decent-protein option.

Good for weight loss and diabetes management due to high fibre and low glycaemic impact.

8. Rajma Protein

Rajma provides 4.6g protein per 100g cooked at 88 kcal. Despite lower protein density than masoor or moong, rajma has an excellent micronutrient profile and very high fibre.

Rajma has a low glycaemic index — excellent for diabetes management and sustained satiety.

Is Rajma Good for Weight Loss? Yes, due to its high fibre content, which aids satiety and weight management.

Is Rajma Good for Diabetes? Yes — rajma has a low glycaemic index and helps regulate blood sugar levels.

9. Chana Dal Protein

Chana dal provides 4.4g protein per 100g cooked. It has the slowest digestion rate of all dals — lowest glycaemic impact — making it a strong choice for diabetics and blood sugar management.

Good source of dietary fibre, copper, manganese, selenium, and vitamin D.

10. Soybean Dal Protein

Soybean dal as a curry provides 3.6g protein per 100g. If you want soybean's full protein benefit, soya chunks (which concentrate the protein to ~52g/100g dry) deliver far more protein than soybean dal curry.

11. Moong Dal Sprouts Protein

Sprouted moong delivers only 1.5g protein per 100g — far lower than cooked moong dal. However, sprouting increases vitamin C bioavailability and reduces anti-nutritional factors. Best used as a salad alongside a higher-protein meal, not as a primary protein source.

Moong sprouts protein per 100g (raw sprouted): ~4–5g — higher than after cooking, because no additional water is added. The 1.5g figure reflects sprouted moong used in a salad with dressing and vegetables.

How Much Protein Does Dal Have Overall?

A typical Indian meal includes 1–2 katoris of dal per day. Here's the reality check:

For a 60 kg sedentary person (ICMR RDA ~50g/day), two katoris of masoor or moong dal covers ~36% of the daily requirement. For active people targeting 90–120g/day, dal must be combined with other protein sources — paneer, eggs, chicken, or whey protein.

Use the Hint app to track your protein across dal and all other food sources in one place — for free.

Which Dal is Best for Weight Loss?

Best choices: Arhar dal and green moong dal tadka — highest protein relative to calories. A large cup (300g) of arhar dal gives 21.5g protein at only 320 kcal.

Also good: Lobia and rajma — low calorie, decent protein, very high fibre for satiety.

Limit in weight loss: Chole (higher calorie density) and soybean dal (lower protein per calorie).

Which Dal is Best for Muscle Gain?

Best choices: Masoor dal and moong dal — highest absolute protein per serving. Combine with rice or roti to form a complete protein (dal provides lysine, grains provide methionine).

For serious muscle gain (1.6–2.0g protein/kg/day), dal should be supplemented with other high-protein foods. A 70 kg person targeting 140g/day would need ~7 cups of masoor dal from dal alone — impractical. Combine with paneer, eggs, or protein supplements.

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FAQs

Which dal has the most protein per 100g cooked? Masoor dal — 9.0g protein per 100g cooked, closely followed by moong dal at 8.9g.

Which dal has the most protein per 100g raw/dry? Masoor dal at ~25g/100g raw, closely followed by urad dal and moong dal at ~24g/100g raw.

How much protein is in 1 katori of dal? 1 katori (100g) of masoor dal = 9g protein. Moong dal = 8.9g. Arhar dal = 7.2g.

How much protein is in 1 cup of dal? 1 cup (200g) of masoor dal = 18.1g protein. 1 cup moong dal = 17.8g. 1 cup arhar dal = 14.3g.

Is dal a good source of protein? Yes. Dal is an excellent plant-based protein source, though most dals are incomplete proteins (lacking some essential amino acids). Eating dal with rice or roti forms a complete protein combination.

Is dal carb or protein? Dal contains both — roughly 45–70% of its calories come from carbohydrates and 17–27% from protein, depending on the variety. It is primarily a carbohydrate food that also provides meaningful protein.

Which dal is high in protein and low in calories? Arhar dal — 7.2g protein at only 107 kcal per 100g. Green moong dal tadka is also good at 4.8g protein at 97 kcal.

What is the difference between moong dal protein per 100g raw vs cooked? Raw moong dal: ~24g protein per 100g. Cooked moong dal: ~8.9g per 100g. The protein total doesn't change — cooked dal simply weighs more (due to absorbed water), so the concentration per 100g appears lower.

References

1. National Institute of Nutrition (NIN-ICMR): Recommended Dietary Allowances for Indians — NIN, 2020
2. Nutritional Profile of Indian Vegetarian Diets — the Indian Migration Study (IMS) — PMC, 2014
3. Legumes: Health Benefits and Culinary Approaches to Increase Intake — PMC, 2015
4. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit — PMC, 2019

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About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.

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