Which Dal Has the Most Protein? The Common Dals, Compared
By Shivam Verma, FounderPublished Last updated
Every dal looks similar in the katori, but they are not the same on protein or calories. Chana dal is the densest and highest in protein; moong is the lightest and easiest to digest; masoor sits in the middle and cooks fastest. This page ranks the common dals so you can pick the right one for your goal, whether that is protein, weight loss, or a light stomach.
The common dals, ranked by protein
All figures are for one katori, 150 g, cooked and tempered.
| Dal | Protein (g) | Calories | Fibre (g) | Best for |
|---|---|---|---|---|
| Chana dal | 11 | 190 | 6.0 | Protein and fullness |
| Masoor dal | 9.5 | 170 | 4.5 | A quick weeknight dal |
| Dal tadkaToor dal with a ghee tadka | 9 | 180 | 4.5 | The everyday default |
| Moong dal | 9 | 150 | 4.0 | Weight loss, light digestion |
| Dal makhaniButter and cream, not an everyday dal | 7.4 | 220 | 5.2 | A treat |
Dal makhani is the one that surprises people: it is the heaviest dal here and also the lowest in protein, because butter and cream add calories without adding any.
Why chana dal wins
Chana dal is split Bengal gram, a denser pulse than the others, and it holds its shape rather than dissolving into the water. The same katori therefore carries more actual lentil and less liquid, which is most of why it lands at 11 g of protein and 6 g of fibre while moong sits at 9 g and 4 g.
That density is also why it is the most filling of the five, and why it takes the longest to cook. Nothing here is a large gap in absolute terms: the spread across the four everyday dals is about 2 g of protein a katori. What separates them more sharply is calories, where moong at 150 and dal makhani at 220 are a different conversation.
The verdict
For protein, chana dal, at 11 g a katori with the most fibre of the five. It is the one to cook when the dal is carrying the meal.
For weight loss, moong dal, at 150 calories the lightest of the group and the easiest to digest. Keep the tadka honest and it is one of the best value dishes on an Indian plate.
Dal makhani is not a dal in the nutritional sense, it is a treat that happens to be made of lentils. Lowest protein, highest calories, and worth every one of them occasionally.
Dal rarely arrives alone. The Indian food calorie calculator adds the dal, the roti and the rice in one go, with the tempering counted at home, restaurant or dhaba.
Common questions
Which dal has the most protein?
Chana dal, at about 11g protein per katori, edges out moong, masoor, and toor (around 9g each). It also has the most fibre, so it is the most filling.
Which dal is best for weight loss?
Moong dal, about 150 calories a katori, the lightest and easiest to digest. Keep the tadka light and it is one of the best-value dishes on an Indian plate.
Is dal makhani high in protein?
No, it is actually the lowest of the common dals at about 7.4g a katori, because the butter and cream add calories without protein. It is also the highest in calories at around 220. Treat it as an occasional dish, not an everyday protein source.
Every dish in this comparison
Related guides
- High-Protein Indian Foods, Ranked Per Serving
The Indian foods that actually deliver protein, ranked, from paneer tikka and chicken tikka to chana dal. Real numbers per serving, not per 100g marketing.
- Paneer Dishes Ranked: Calories and Protein
Paneer tikka is the leanest high-protein option, paneer butter masala the richest. Here are the common paneer dishes ranked on calories, protein and fat.
- Homemade vs Restaurant Indian Food: Calorie Gap
Restaurant Indian food runs 30 to 50 percent higher in calories than home cooking, and the reason is invisible: 3 to 5 times the oil, ghee, and cream.
See all of them on the guides and tools hub.
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