3 min readNew DelhiDec 3, 2024 09:50 PM IST
First published on: Dec 3, 2024 at 08:00 AM IST
For many Indian households, dals are a dietary staple, offering a comforting bowl of nutrition and flavour. But not all dals are equal when it comes to protein content. With the growing focus on high-protein diets, knowing which dals pack the most nutritional punch can help you make informed choices for a healthier plate.
Kanikka Malhotra, consultant dietitian and certified diabetes educator, explains that first of all, “to meet daily protein requirements, adults may need to consume 1.5-2 cups of dals daily, supplemented with other protein sources for optimal nutrition. So, while dals contribute substantially to protein intake, they may not suffice alone.”
Ranking commonly consumed Indian dals based on their protein content and overall nutritional value
Malhotra ranks some commonly consumed Indian dals based on their protein content and overall nutritional value:
| Rank |
Lentil Type |
Protein Content (per 100g) |
Key Benefits |
| 1 |
Urad Dal (Black Gram) |
26g |
Rich in iron and dietary fibre, supports muscle recovery and digestion. |
| 2 |
Moong Dal (Green Gram) |
24g |
Low in calories, high in potassium and iron, beneficial for weight management. |
| 3 |
Masoor Dal (Red Lentils) |
23g |
Easy to digest, high in fibre, aids in blood circulation. |
| 4 |
Chana Dal (Bengal Gram) |
13g |
Rich in minerals like copper and manganese. |
| 5 |
Toor Dal (Pigeon Pea) |
12g |
High in dietary fibre, promotes digestion and immunity. |
Methods like pressure cooking can preserve protein content better than prolonged boiling (Source: Freepik)
Factors that affect the protein quality and digestibility of dals
The protein quality and digestibility of dals are influenced by several factors, according to Malhotra:
Type of Dal: Different dals have varying protein concentrations and amino acid profiles, which affect their overall quality.
-Processing Methods: Soaking and sprouting can enhance protein bioavailability and digestibility by reducing antinutrients.
-Cooking Techniques: Pressure cooking can better preserve protein content than prolonged boiling.
-Complementary Proteins: Combining dals with grains or other legumes can create a complete amino acid profile, improving overall protein quality.
-Storage Conditions: Proper storage prevents nutrient degradation, ensuring better protein retention.
How do dals compare to other plant-based protein sources?
Malhotra mentions, “Dals are significant plant-based protein sources, but their protein quality and digestibility vary compared to other options like soybeans or quinoa. For instance, while urad dal offers about 26g of protein per 100g, it lacks some essential amino acids found in animal proteins. Dals generally provide incomplete proteins, meaning they should be combined with grains or other legumes to achieve a complete amino acid profile.”
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Do dals contribute substantially to protein intake? (Source: Freepik) 
Methods like pressure cooking can preserve protein content better than prolonged boiling (Source: Freepik)
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