Dal Protein Comparison: Which Lentils Give You the Most Protein?

When you think of dal, a staple Indian dish made from cooked lentils or pulses. Also known as lentil curry, it's one of the most common sources of plant-based protein in India. But not all dals are the same. Some pack nearly twice the protein of others, and the difference isn’t just in taste—it’s in how they fuel your body. If you’re trying to eat more plant protein without meat, knowing which dal delivers the most is key.

Take moong dal, yellow split mung beans commonly used in soups and khichdi. It’s light, easy to digest, and gives you about 24 grams of protein per cooked cup. Then there’s masoor dal, red lentils that cook fast and are rich in iron and folate, offering around 25 grams per cup. But if you’re after the highest protein bang for your buck, urad dal, black gram used in dosa batter and dal makhani hits 26 grams per cup—making it the top performer among common Indian dals. Even chana dal, split chickpeas with a nutty flavor and firm texture, gives you 22 grams, and it’s loaded with fiber to keep you full longer.

What you don’t see on the label? Cooking changes things. Soaking and pressure-cooking reduce anti-nutrients like phytic acid, which lets your body absorb more protein. Roasted or fried dals, like those in snacks, lose some protein to heat and oil absorption. And while butter chicken might be the #1 Indian dish globally, for pure protein without the cream, dal wins every time. You’ll find real comparisons in the posts below—from how idli and dosa batter affects protein availability, to why mixing dal with rice boosts its nutritional value, to which low-calorie Indian snacks still pack a protein punch.