Top 12 High Protein Dals (Ultimate List)

Any typical Indian lunch isn’t complete without a ladle of hot, steaming dal. Dals are one of India’s most cherished ingredients, and they have a special position in Indian cookery.

Dals are prepared in a variety of ways in Indian kitchens, including plain dal, dal with vegetables and green leafy vegetables, and dal with aromatic tempering and ghee.

In India everyone’s favorite comfort food is dal. Dals and legumes have long been a staple of Indian cuisine, but have you ever wondered why dals are included in almost every Indian meal?

Dals and legumes are high in plant-based protein, making them beneficial to the growth of the body, brain, bones, and overall endurance.

Guys without any excuse, protein should be a part of your diet if you want to gain muscle, strengthen your bones, and boost your immune system.

Carbohydrates and fats are undoubtedly necessary for sustaining our overall health and well-being, but proteins, on the other hand, play so many vital roles in the human body that consuming enough of them should be your top priority.

In order to sustain excellent health, it is critical to consume enough protein on a regular basis. Varying people require different quantities of protein.

However, it is vital that everyone gets enough protein on a regular basis by eating protein-rich meals.

South Indians use tur dal as the major ingredient in sambar, Maharashtrians prefer amti dal, and Gujaratis vow by khati methi dal, and each dish has its own flavor, aroma, and taste.

Indians have been drilled into comprehending and learning all the benefits that come from eating dals from childhood to adulthood.

The purpose of this article is to put together a list of high-protein dals and then focus on the dals with the most protein.

List Of High Protein Dals in India

High Protein Dals










1. Green lentils (moong dal)  9 grams in a half-cup.
2. Masoor Dal (Red lentils) 9 grams in a half-cup.
3. Lobia dal (black-eyed peas) 13 grams per serving.
4. Chickpeas lentils (Chana) 19 grams in 100 grams.
5. Black lentils (urad dal)  12 grams half cup.
6. Toor dal (arhar dal or pigeon dal) 12 grams per 100 grams.
7. Bengal gram Split (Chana dal) 13 grams per 100 grams.
8. Kala Chana 6 to 7 grams 1 cup.
9. Rajma (Kidney Beans) 9 grams in 100 grams
10. Moth Beans/Matki Dal 23 grams in 100 grams
11. Soybeans 13 grams in a 100 gram 
12. Green Sprouts 32 grams per 100 grams

1. Green Lentils (Moong Dal)

moong dal

It is also known as split green gram, or moong dal with a coating of green skin on top. This Green gram (moong dal) has a mustardy color.

Each half-cup of these lentils contains 9 grams of protein. Green lentils are also a good source of iron, which women need to compensate for the iron loss during their menstrual cycles.

Furthermore, moong dal has a high potassium concentration (even more than what is found in bananas). It is

high in manganese, magnesium, phosphorus, copper, potassium, zinc, and folate vitamins, as well as being a good source of protein and dietary fiber.

It is one of the most easily digestible dal pulses and may be used in any therapeutic diet regimen. It reduces the risk of heart disease by lowering cholesterol levels.

It contains a healthy protein for diabetics that aids in blood sugar regulation and is suitable for all weight watchers.

Due to the fact that we have already discussed, moong dal is easily digestible, so, therefore, you can eat it at night.

2. Masoor Dal (Red lentils)

masoor dal

Red lentils, also known as masoor dal (the split variant of brown lentils), are frequently used in Middle Eastern and Indian cuisines. Masoor dal is ideal for curries and purees since it softens when cooked.

The protein content of half a cup of red lentils is 9 grams. This is a really nutritious dal that works well with almost any vegetable.

It is high in protein, fiber, magnesium, calcium, vitamins B, and folate, all of which are beneficial to general health.

Masoor dal, which is high in key nutrients, supports skin health and prevents acne. Dietary fiber helps to keep blood sugar levels in check.

Masoor dal, which is also high in antioxidants, helps to increase immunity. It has unequaled potential as a fat-burning treatment.

A single bowl of masoor dal is a nutritional powerhouse that can satisfy a full meal’s nutritional needs. Masoor dal also has a lot of salt, potassium, and vitamin C in it.

3. Lobia Dal (Black-Eyed Peas)

Lobia Dal

It is often known as black-eyed peas and is a protein powerhouse. This dal contains around 13 grams of protein per serving and is beneficial to muscle strength, immunity, and overall health due to the presence of zinc.

It is high in high-quality proteins and important amino acids, and it is low in calories, so it can help you to maintain a healthy weight.

Lobia dal is a popular dish in Punjab, Northern India. It is made with a tangy tomato-onion gravy and served with pulkas, parathas, and naans.

Moreover, lobia dal, also known as black-eyed peas, cowpeas, or chawli, is high in calcium, and magnesium, as well as dietary fibers.

It helps in the protection of bones, joints, and connective tissues. it also helps in building stronger muscles, improves physical fitness, and helps you in losing weight faster.

Trust me guys, if you add it to your daily meals, your Immunity will be boosted, and the body’s energy metabolism will also be boosted.

4. Chickpeas (Chana)


Chana, which is high in protein and fiber, is extremely healthy. It is really delicious. Protein, iron, calcium, and potassium are all present in appropriate amounts in one cup of chana dal.

It keeps your heart in good shape. It is also a diabetic-friendly lentil. It aids in the regulation of blood pressure. It speeds up your metabolism. Chickpeas aid with blood sugar regulation.

Chickpeas, both canned and dry, have a low glycemic index. This means they are absorbed and digested slowly by your body.

They also include amylose, which is a slow-digesting kind of starch. This prevents your blood sugar and insulin levels from rising too quickly.

They make your bones stronger. If you are adding them to your meals, Make sure to soak them first to remove phytates, which might prevent your body from absorbing the calcium in chickpeas.

They have the potential to improve your mental wellness. Choline is found in chickpeas and aids in the production of key molecules for memory, mood, muscular control, and other brain and nervous system functions.

Talking about its protein content, It has 19 grams of protein in 100 grams.

5. Black Lentils (Urad Dal)

Urad dal

Urad dal is commonly consumed in the form of delicious Dal Makhani. Urad dal, often known as black lentil, is one of the most nutritious pulses ever discovered. This dal is low in fat and calories and aids digestion.

Its high protein and vitamin B3 content strengthens our bones and is supposed to increase energy, improve heart health, and strengthen our nervous system.

It is a high-protein lentil that can keep you satiated for longer because half a cup of Urad dal has 12 grams of protein, which further helps in speeding up the fat-loss process.

Urad dal aids digestion by being high in both soluble and insoluble dietary fiber. It helps in controlling blood sugar levels and boosts our energy. It also helps in maintaining skin and hair health.

6. Toor Dal (Arhar Dal or Pigeon Dal)

Toor Dal

It is commonly known as arhar dal or pigeon dal and is a popular Indian ingredient. Toor dal is used to make sambar, which is another dish in any South Indian dinner.

It contains protein, potassium, iron, folic acid, magnesium, and vitamin B, among other nutrients. It is a great source of folic acid, which helps pregnant women avoid neural tube birth abnormalities.

Regular consumption of such legumes, which are high in fiber, can help to reduce the risk of heart disease, stroke, and diabetes.

It contains fiber, iron, and calcium, as well as healthy carbs that help in regulating hunger pangs. Because of its nutritional qualities, toor dal is frequently consumed in India. With around 12 grams of protein per 100 grams of serving, this dal is high in protein.

7. Bengal Gram Split (Chana dal)

Bengal Gram Split

Split Bengal gram is a wonderful ingredient to include in your daily meals because it is high in protein and fiber. It is extremely beneficial to one’s health and also tastes delicious.

A cup of chana dal has a significant amount of protein, iron, calcium, and potassium. Chana dal is a heart and diabetic-friendly lentil since it is a well-balanced superfood.

According to nutritionists, it can help in regulating blood pressure and enhances metabolism, which results in more calories being burned.

This split chana dal known as Bengal gram dal is high in nutrients. Delicious soups, dal, salads, and curries may all be made with it. Folate, zinc, and dietary fiber are all abundant in them.

This tasty dal has roughly 13 grams of protein per 100 grams of serving, making it ideal for a balanced diet. Bengal Gram also contains minerals that are beneficial to one’s health, such as copper and manganese.

Fiber helps to keep blood glucose levels in check. It helps in reducing the risk of heart disease by lowering cholesterol levels. Bone growth and strength are aided due to this dal.

8. Kala Chana

Kala Chana

It is a type of legume that’s high in protein, fiber, and carbs. It is high in vitamins B6, vitamin C, folate, niacin, thiamin, and riboflavin, as well as minerals including manganese, phosphorus, iron, and copper.

Kala Chana’s high nutrient content helps to strengthen the immune system, also it increases muscular mass, controls diabetes, and improves hair, skin, and nail health.

Black chickpeas provide numerous health advantages. Because they are complex carbohydrates, these legumes include both soluble and insoluble fiber, which aids digestion.

Boiling black chickpeas takes a long time, thus pressure cooking these tiny globules saves time and helps to preserve nutrients.1 cup of cooked Kala channa contains 6 to 7 grams of proteins.

9. Kidney Beans (Rajma)


The significant carbohydrate content of kidney beans lowers blood cholesterol levels. In the stomach, the dietary fiber in kidney beans produces a gel-like substance that prevents cholesterol from being reabsorbed into the body.

Because kidney beans have a low glycemic index, they help to keep blood sugar levels in check, lowering the risk of diabetes.

Manganese is found in kidney beans and is essential for improving metabolism and breaking down nutrients to produce energy.

Rajma contains Vitamin B1, which aids with cognitive function. Kidney beans should be consumed on a regular basis or should be included in your weekly diet to ensure appropriate brain function.

Kidney beans can be included in your child’s lunchbox because they help with concentration and memory. These reddish-brown beans can simply be prepared with whatever ingredients you want.

Rajma is rich in folic acid, calcium, carbs, proteins, and fiber, which makes it ideal for incorporating into your diet.

Nearly 9 grams of protein are included in 100 grams of boiling kidney beans, accounting for 27% of the total calorie intake.

Kidney beans have a lesser nutritional grade than animal protein, making them cheaper for many dieters. The rajma has the highest plant-based protein content of all the bean types.

10. Moth Beans (Matki Dal)

moth beans or matki beans

Matki dal, or moth beans, is a popular ingredient in Maharashtra cuisine because of its earthy aroma, crisp texture, and subtle sweetness.

In fact, it is boiled and mixed with a variety of intriguing spices and sauces in Misal’s chaat or street food dishes, and it is enjoyed by a large number of people every day with buttered pavs or buns.

The shape of these little oblong beans is similar to green gram/moong dal, but the color is medium brown.

They have abundant protein, and important amino acids, for example, leucine, isoleucine, and lysine, as well as vitamin B1, vitamin B9, or folate, fiber, potassium, iron, and low-fat content, all of which contribute to general health.

It supports glucose and cholesterol metabolism in the body, as well as blood sugar, and helps in blood pressure control.

This dal ensures a safe pregnancy by treating iron deficiency anemia. It also enhances heart and intestinal health, as well as helps in curbing and satiating appetite.

Matki dal is a high-protein, high-vitamin, and high-mineral food that should be included in your regular diet. In 100 grams, it has 23 grams of protein.

11. Soybeans


They are a type of pea (legume) that has been a mainstay of Asian cuisine for thousands of years. Soy and soy-based foods are particularly popular among vegetarians and vegans.

This is because they have a high-quality protein content and can be processed into milk and meat substitutes.

Soybeans contain phytoestrogens, which are hormone-like substances that resemble the acts of the hormone estrogen and have been linked to positive health effects.

Consuming soybean-based meals may lower the risk of cardiovascular disease, stroke, coronary heart disease (CHD), and several malignancies, as well as promote bone health.

Soybeans are one of the richest sources of plant-based nutrition, as they are high in vitamin D, dietary fiber, and plant-based protein.

If you want to organically raise your protein levels, this dal is a must-have, with roughly 13 grams of protein in a 100-gram dose.

12. Green Sprouts Dal

Green Sprouts Dal

Sprouts are fantastic for weight reduction since they are high in fiber, but adding Green sprouts dal to your daily diet might be beneficial because it is high in enzymes and aid in bowel movement.

Furthermore, this dal contains 32 grams per 100 grams. Several elements in organic green gram sprouts can lower cholesterol levels.

It contains folic acid, magnesium, omega-3, and omega-6 fatty acids which are all the kinds of nutrients that aid in maintaining a normal lipid profile and controlling cholesterol levels.

Because of its high fiber content, sprouted green gram benefits include diabetic management. As a result, persons with diabetes, hypoglycemia, and insulin resistance should include it in their diet.

There is no doubt that organic seeds, such as moong dal or green gram, are a storehouse of all important nutrients that must be grown with care.

however, the nutritious value of the seeds, as well as their fiber content, improves as they are sprouted. As a result, sprouts, particularly green gram, should be a part of your healthy lifestyle diet.


So, friends, these were the top 12 high protein dals in India, We really hope that you liked this article and if you did then please share it, and if we have missed any dal then do let us know in the comments section below.

If you want to know other high protein sources then do check out our other posts in the diet and nutrition category.

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