Protein in Dal: Amount, Benefits & Simple Ways to Boost It

Dal is a staple in Indian kitchens and a solid source of plant protein. One cup of cooked dal gives roughly 9‑12 grams of protein, depending on the variety. That’s enough to count as a protein portion for most adults, especially when you pair it with rice or roti.

Protein matters because it repairs muscles, supports hormones, and keeps you full longer. For vegetarians, dal often fills the gap left by missing meat protein. The amino‑acid profile isn’t perfect on its own, but mixing dal with other foods can make it complete.

How Much Protein Does Dal Really Have?

Different dal types have slightly different numbers. Red lentils (masoor) sit at about 9 g per cup, while split pigeon peas (toor) are closer to 12 g. Black gram (urad) can push 13‑14 g. These numbers are for cooked dal without added oil or water.

If you measure raw dal before cooking, the protein appears higher because the weight drops after soaking. That’s why most nutrition tables list the cooked values – they match what you actually eat.

Easy Ways to Increase Dal’s Protein Power

Adding nuts or seeds is the fastest trick. A spoonful of roasted peanuts, pumpkin seeds, or sesame adds 2‑3 g of protein and a good crunch. You can also toss in a handful of chopped spinach or kale; the greens bring extra protein plus iron.

Mixing two different dal varieties boosts the overall protein quality. A 50/50 blend of moong and chana dal gives a broader amino‑acid combo, making the protein closer to a complete source.

For a richer dish, stir in low‑fat paneer or tofu cubes. Both contribute about 8‑10 g of protein per 100 g, turning a simple dal into a hearty main.

Don’t forget the side dishes. Pair dal with brown rice, quinoa, or whole‑wheat roti, and you’ll hit the recommended 20‑30 g protein range for a complete meal.

Cooking tip: avoid over‑boiling dal, because high heat can break down some amino acids. A gentle simmer until the beans are tender preserves most of the protein.

With these tweaks, you can turn everyday dal into a protein‑packed powerhouse without extra cost or fancy ingredients. Enjoy the taste, stay full, and give your body the protein it needs.