Which Dal is High in Protein?

TLDR

• High protein foods strengthen muscles and help them grow.
• Dals are one of the best plant-based protein sources.
• High-protein dals are also packed with other vitamins and minerals.
• With the Hint app, you can also access various high-protein dal recipes.

High protein dal

In the realm of wholesome nutrition, dals, or lentils, have long reigned as a cherished cornerstone of balanced diets. Their versatility, affordability, and rich nutrient profile make them an invaluable asset for those seeking to fortify their meals with essential proteins. 

In this comprehensive guide, we embark on a journey through the world of high-protein dals, uncovering their nutritional prowess and highlighting their indispensable role in promoting overall health and wellness.

From the humble green gram to the robust black lentil, each variety of dal brings its unique set of nutrients to the table. We will delve into the precise nutritional breakdown of these dals, especially shedding light on their protein content.

Whether you're a seasoned health enthusiast or just beginning to explore the benefits of plant-based protein sources, this guide is tailored to cater to your protein needs from dals. You will find all these recipes on the  Hint app 

Let's dive in and discover some high-protein dals along with their protein content.

1. Masoor dal protein

1 small cup of masoor dal rassa provides 9.0g of protein.

Calories in one small cup of masoor dal rassa are 166.3 kcal. Out of these calories, 48.1% is from carbohydrates, 21.7% is from protein and 30.1% is from fats.

Masoor dal rassa is a good source of protein, vitamin C, potassium, iron, vitamin B5, vitamin E, magnesium, copper, selenium, and manganese, and an excellent source of dietary fiber, Vitamin D, copper, selenium.

Its a great option in case of iron deficiency- anaemia and also helps in weight loss.

2. Moong Dal Protein

1 small cup of Moong Dal Curry provides 8.9 g of protein.

Calories in one small cup of moong dal curry are 167.5 kcal. Out of these calories, 47.8% is from carbohydrates, 21.2% is from protein and 30.9% is from fats.

Moong dal is a good source of potassium, protein, vitamin C, phosphorus, magnesium, iron, manganese, copper, selenium, and vitamin D. It helps in muscle gain, lowering blood pressure, and boosting immunity.

3. Arhar Dal Protein / Toor Dal Protein

1 small cup of Arhar Dal, also called Toor Dal provides 7.2 g of protein.

Calories in one small cup of arhar dal are 106.6 kcal. Out of these calories, 68.7% is from carbohydrates, 26.9% is from protein and 4.4% is from fats.

Arhar dal is a good source of protein, dietary fiber, potassium, phosphorus, selenium, thiamin, and an excellent source of copper. 

It aids in muscle building and improves red blood cell count.

4. Chole (Chickpeas) Protein

1 small cup of Chole Chaat provides 6.3 g of protein.

Calories in one small cup of chole dal are 149.3 kcal. Out of these calories, 66.6% is from carbohydrates, 16.9% is from protein and 16.5% is from fats.

Chole chaat is a good source of dietary fiber, protein, vitamin C, beta carotene, lycopene, lutein, copper, thiamine, and vitamin B6, and an excellent source of manganese, and folate.

It boosts immunity, provides satiety, and aids in weight loss.

5. Urad Dal Protein

1 small cup of Urad Dal with onion provides 6.0 g of protein.

Calories in one small cup of urad dal with onion are 102.8 kcal. Out of these calories, 51.2% is from carbohydrates, 23.3% is from protein and 25.5% is from fats.

Urad dal with onions is a good source of protein, dietary fiber, potassium, phosphorus, magnesium, copper, selenium, manganese, vitamin B5, and vitamin D.

It helps lower the risk of heart disease and strengthen bones.

6. Green moong dal protein

1 small cup of green moong dal tadka provides 4.8 g of protein.

Calories in one small cup of green moong dal tadka are 96.5 kcal. Out of these calories, 47.1% is from carbohydrates, 19.7% is from protein and 33.2% is from fats.

Green moong dal tadka is a good source of dietary fiber, potassium, magnesium, copper, selenium, and manganese, and an excellent source of Vitamin D, beta carotene, and lutein.

It helps boost immunity and strengthen muscles and bones.

7. Lobia Protein

1 small cup of lobia curry provides 4.6 g of protein.

Calories in one small cup of urad dal with onion are 89.6 kcal. Out of these calories, 58.5% is from carbohydrates, 20.6% is from protein and 20.9% is from fats.

Lobia curry is a good source of dietary fiber, vitamin C, vitamin D, manganese, copper, selenium, manganese, and an excellent source of beta carotene, lycopene, and lutein.

It helps in weight loss and diabetes management.

8. Rajma Protein

1 small cup of Rajma curry provides 4.6 g of protein.

Calories in one small cup of rajma curry are 87.5 kcal. Out of these calories, 56.6% is from carbohydrates, 21.0% is from protein and 22.4% is from fats.

Rajma curry is a good source of dietary fiber, vitamin C, potassium, magnesium, copper, selenium, and manganese, and an excellent source of Vitamin D, beta carotene, lycopene, and lutein.

It helps in weight loss as it provides satiety and helps in diabetes management.

9. Chana Dal Protein

1 small cup of Chana Dal provides 4.4 g of protein.

Calories in one small cup of chana dal are 96.9 kcal. Out of these calories, 43.7% is from carbohydrates, 18.3% is from protein and 38.0% is from fats.

Chana dal is a good source of dietary fiber and copper. Manganese, beta carotene, and an excellent source of selenium, vitamin D, and lutein.

It helps strengthen bones and improves thyroid function.

10. Soybean dal protein

1 small cup of soybean dal provides 3.6 g of protein.

Calories in one small cup of soybean dal are 85.7 kcal. Out of these calories, 42.2% is from carbohydrates, 16.7% is from protein and 41.1% is from fats.

Soybean dal is a good source of dietary fiber, vitamin E, potassium, magnesium, copper, selenium, and manganese, and an excellent source of Vitamin D, beta carotene, and lutein.

It helps strengthen bones and boost immunity.

11. Moong dal sprouts protein

1 small cup of moong dal sprouts provides 1.5 g of protein.

Calories in one small cup of moong dal sprouts are 27.5 kcal. Out of these calories, 68.8% is from carbohydrates, 21.5% is from protein and 9.7% is from fats.

Moong dal sprouts are a good source of vitamin C, and an excellent source of beta carotene, and alpha-carotene. 

It helps in improving bone health and boosting immunity.

If you are looking for a high-protein diet to help with muscle gain, download the Hint app and subscribe to the personalized high-protein diet plan. 

With the Hint app, you can also access various healthy muscle-gain recipes. 

Through its features and resources, including calorie tracking, meal planning, and nutritional information, Hint assists you in making informed food choices and maintaining a healthy lifestyle, ultimately supporting your muscle gain journey.