Are you a health-conscious individual or a fitness enthusiast in search of a delicious way to fuel your body? If so, Look no further, your search brings you to the right place. Here you can find the top 10 best Indian Dals with high protein which are suitable for your diet plans along with their benefits.

Bursting with flavor and brimming with protein, Indian cuisine is well-known for its wide array of flavorful dals (lentils), which not only tantalize the taste buds but also offer several health benefits. Dals are an excellent source of plant-based protein, making them an essential ingredient in a balanced vegetarian or vegan diet.

In this article, we will delve into the top 10 protein-rich Indian dals, highlighting their unique benefits and providing you with the protein content of each dal. Let’s embark on this flavorful and nutritious journey!

Get ready to savor the goodness of these dals that will nourish your body and tantalize your taste buds!

In this Blog Post:

Protein is an essential macronutrient that plays a crucial role in our overall health and well-being. It is necessary for the growth, repair, and maintenance of body tissues, including muscles, organs, and skin.

In the realm of Indian cuisine, dals, or lentils, have long been celebrated for their rich protein content and numerous health benefits.

So, before starting with the list of top 10 High Protein Indian Dals, let’s explore why protein-rich dals are a cornerstone of Indian cuisine.

Importance of Protein-Rich Dals in Indian Cuisine:

Indian dals are a nutritional powerhouse that can transform your health and elevate your culinary experience. Here, is the reason why protein-rich dals are important in Indian cuisine.

1. Enriched with Plant-Based Protein:

Protein is vital for the growth, repair, and maintenance of body tissues, as well as the production of enzymes and hormones. Dals, being a plant-based protein source, offer an excellent alternative to meat and dairy products for those following vegan diets.

2. Complete Protein Source:

While some plant-based protein sources may lack certain essential amino acids, dals are exceptional as they provide a range of amino acids. These amino acids are necessary for various bodily functions. By consuming a variety of dals, you can obtain all the essential amino acids your body needs for optimal health.

3. Weight Management and Satiety:

Protein-rich dals offer a significant advantage when it comes to weight management. Including dals in your meals helps to control cravings and reduce calorie intake. The high protein content in dals also helps to boost metabolism and support the development of lean muscle mass which is beneficial for healthy weight.

4. Heart Health and Cholesterol Management:

Dals are known for their heart-friendly properties. They are naturally low in unhealthy fats and cholesterol, making them an ideal choice for maintaining cardiovascular health. The soluble fiber found in dals, such as masoor dal and chana dal, helps lower bad cholesterol levels, reducing the risk of heart disease and stroke. Including protein-rich dals in your diet promotes a healthy heart.

5. Digestive Health and Blood Sugar Regulation:

Fiber available in dals helps to regulate bowel movements, prevent constipation, and promote a healthy gut microbiome. Additionally, the high fiber content in dals helps regulate blood sugar levels, making them a valuable food choice for individuals with diabetes.

6. Versatility and Culinary Delight:

One of the remarkable aspects of dals is their incredible versatility in Indian cuisine. From comforting soups and stews to flavorful curries and delicious side dishes, dals can be used to make many mouthwatering recipes.

The healthy benefits, varieties, and versatility are the things that made Indian Protein-rich dals a nutritional powerhouse and an integral part of Indian cuisine.

As now you know about the importance and need of the high protein-rich dals in your diet plan, let’s get started with the list.

Top 10 High Protein Dal List With Price:

1. Chana Dal (Bengal Gram)


Price: Rs.

Protein Content: Approximately 22g per 100g serving

Chana dal, derived from split chickpeas, is a powerhouse of protein and nutrients. It is particularly beneficial for vegetarians and vegans looking to meet their protein requirements.

This dal is rich in complex carbohydrates, which provide a steady release of energy and keep you feeling full for longer periods. Chana dal is also an excellent source of fiber, aiding in digestion and reducing the risk of heart disease.

Chana dal provides plenty of vitamins, minerals, and antioxidants, that can promote overall well-being and provide a sustained release of energy

Health Benefits:
  • Regulates blood sugar levels
  • Enhances digestive health
  • Supports weight loss
  • Strengthens bones
  • Boosts energy levels

2. Toor Dal (Split Pigeon Peas)


Price: Rs.

Protein Content: Approximately 22g per 100g serving

Toor dal, also known as Arhar Dal or pigeon pea lentils, is rich in protein and dietary fiber. This dal helps in maintaining optimal muscle mass and strength. It contains high levels of folate, which is crucial for pregnant women as it aids in fetal development.

Toor dal is also a great source of iron, potassium, and magnesium, contributing to improved heart health and overall well-being. Its dietary fiber content aids digestion, prevents constipation, and it is crucial for red blood cell production.

Health Benefits:
  • Manages diabetes
  • Improves digestion
  • Enhances heart health
  • Promotes muscle growth
  • Provides sustained energy

3. Masoor Dal (Red Lentils)


Price: Rs.

Protein Content: Approximately 26g per 100g serving

Masoor dal, or red lentils, is a versatile and easily digestible dal variety. A vegan or vegetarian diet would not be complete without Masoor dal, as it is a good source of plant-based protein.

Masoor dal is rich in antioxidants and dietary fiber, which help lower cholesterol levels and promote heart health. It is also high in iron, folate, and magnesium, benefiting blood circulation, brain function, and overall immunity.

Health Benefits:
  • Promotes heart health
  • Boosts digestion
  • Aids in weight management
  • Improves blood circulation

4. Moong Dal (Mung Beans)


Price: Rs.

Protein Content: Approximately 24g per 100g serving

Moong dal, made from split mung beans, is a versatile and widely consumed lentil in Indian households. Packed with essential amino acids, this dal aids in muscle repair and growth.

It is low in fat and rich in essential amino acids, making it ideal for weight management. It also contains antioxidants that contribute to healthy skin and hair.

Health Benefits:
  • Supports weight management
  • Improves digestion
  • Reduces cholesterol levels
  • Boosts immunity
  • Enhances skin health

5. Urad Dal (Split Black Gram)


Price: Rs.

Protein Content: Approximately 25g per 100g serving

Urad dal, also known as black gram dal, is highly nutritious and protein-packed. It is a significant source of vegetarian protein and is commonly used in Indian dishes like dal makhani.

Urad dal is rich in iron, calcium, potassium, and B vitamins. It also contains iron, folate, and magnesium, which promote bone health. Regular consumption of urad dal is also believed to have positive effects on skin and hair health.

Health Benefits:
  • Maintains bone health
  • Strengthens the nervous system
  • Improves digestion
  • Boosts energy levels
  • Promotes hair and skin health

6. Green Moong Dal (Whole Mung Beans)


Price: Rs.

Protein Content: Approximately 24g per 100g serving

Green moong dal, made from whole mung beans, is a nourishing and protein-rich dal variety. It is a low-calorie food that is easy to digest and provides a host of health benefits.

Green moong beans are a powerhouse of protein, dietary fiber, antioxidants, and phytonutrients. Green moong dal is packed with antioxidants, which help combat oxidative stress and support overall cellular health. It is also an excellent source of dietary fiber, folate, and magnesium.

Health Benefits:
  • Manage blood pressure
  • Improve digestion
  • Detoxify the body
  • Boost immunity
  • Promote healthy skin and hair

7. Rajma (Red Kidney Beans)


Price: Rs.

Protein Content: Approximately 24g per 100g serving

Rajma, or kidney beans, are not only delicious but also an incredible source of plant-based protein. They are a staple in North Indian cuisine, particularly in the popular dish Rajma Chawal.

Rajma is full of essential minerals like iron, manganese, and phosphorus, which contribute to bone strength and energy production. It also contains antioxidants that combat oxidative stress and reduce the risk of chronic diseases.

Health Benefits:
  • Regulates blood sugar levels
  • Supports weight loss
  • Improves cardiovascular health
  • Boosts brain function
  • Strengthens the immune system

8. Moth Dal (Dew Beans)


Price: Rs.

Protein Content: Approximately 24g per 100g serving

Moth dal, also known as matki dal or dew beans, is a lesser-known but highly nutritious lentil variety. It is a fantastic source of protein, dietary fiber, and essential minerals such as potassium, iron, and magnesium. Due to its high fiber content, it promotes satiety and aids in weight management.

Health Benefits:
  • Promotes muscle growth
  • Improves digestion
  • Improves blood circulation
  • Manages diabetes
  • Regulate sugar levels

9. Soybean Dal


Price: Rs.

Protein Content: Approximately 36 g per 100 g serving

Soybean dal is an excellent option for individuals looking to incorporate a high-protein plant-based alternative into their diet. Soybean dal is rich in essential amino acids, omega-3 fatty acids, and dietary fiber.

It supports muscle growth, aids in reducing cholesterol levels, and provides a host of other health benefits.

Health Benefits:
  • Beneficial for diabetes
  • Improves digestion
  • Promotes heart health
  • Enhance digestion

10. Kabuli Chana (Chickpeas)


Price: Rs.

Protein Content: Approximately 19g per 100g serving

Kabuli chana, or chole or chickpeas, is a well-known dal that is not only protein-rich but also an abundant source of dietary fiber. The protein in chickpeas supports muscle growth and repair.

Chickpeas also contain manganese, folate, and other essential nutrients that contribute to overall health. It can be used in curries, salads, or ground into hummus.

Health Benefits:
  • Regulates blood sugar levels
  • Enhances digestion
  • Supports weight loss
  • Promotes heart health
  • Provides plant-based protein

These are the best Indian dals with high protein which are easily available in the local or online market. Indian dals are not only an integral part of Indian cuisine but also offer an impressive array of health benefits. Don’t forget to comment down which dal you find beneficial for your diet plan.

Only being familiar with the varieties of high-protein pulses in India can’t be enough if you really want to maintain a healthy diet by improving your protein intake. It is also important to understand the nutritional value and cooking methods.

Remember, dals are versatile and you can incorporate them into various recipes to boost the protein content. So, here are some healthy tips for cooking dals and incorporating them into various recipes.

Tips for Cooking Dals and Incorporating Them into Various Recipes:

1. Soaking:

Before cooking dals, it’s recommended to soak them for a few hours or overnight. This helps soften the dal and reduces the cooking time.

2. Pressure Cooking:

Using a pressure cooker is an efficient way to cook dals quickly. It ensures even cooking and preserves nutritional value.

3. Tempering:

Enhance the flavor of your dals by adding a tempering of spices and aromatics. Heat oil or ghee in a pan, add cumin seeds, mustard seeds, and curry leaves, and sauté until fragrant. Pour this tempering over your cooked dal for an added burst of flavor.

4. Experiment With Spices:

Dals can be made more exciting by experimenting with different spices. Try adding turmeric, coriander powder, cumin powder, garam masala, or chili powder to create unique flavor profiles.

5. Dal Tadka:

Prepare a delicious dal tadka by frying onions, garlic, and tomatoes with spices until golden brown. Add this mixture to your cooked dal, garnish with coriander leaves, and serve hot.

6. Dal Soups:

Puree-cooked dals to create nourishing and protein-packed soups. Add vegetables, herbs, and spices to enhance the taste. It’s a healthy option for a light meal or as a starter.

7. Dal Salads:

Mix cooked dals with chopped vegetables, such as cucumber, tomatoes, and onions. Add a tangy dressing of lemon juice, salt, and black pepper for a refreshing and nutritious salad.

8. Dal Parathas:

Incorporate cooked dal into your paratha dough for a protein-rich twist. Add spices, chopped onions, and coriander leaves to the dough and cook on a griddle with ghee. Serve with yogurt or pickle for a tasty meal.

9. Dal Rice Bowls:

Prepare a hearty dal rice bowl by serving cooked dal over steamed rice. Top it with sautéed vegetables, yogurt, and a sprinkle of spices for a wholesome and satisfying meal.

10. Dal-Based Desserts:

Yes, dals can be used in desserts too! Try making moong dal halwa or lentil-based ladoos. These sweet treats offer a unique and nutritious twist to traditional desserts.

Every food ingredient has its own benefits and drawbacks depending on the cooking method, eating method, and more. So, for maintaining a healthy diet it is equally important to know about the potential side effects or you can say precautions need to be taken.

Potential Side Effects or Precautions Related to Dal Consumption:

While dals offer many health benefits, it’s important to be aware of potential side effects and take necessary precautions.

Here are a few considerations when consuming dals:

  • Flatulence and Digestive Issues: Some individuals may experience flatulence or digestive discomfort after consuming dals. This is due to their high fiber content. To cut these effects, increase your dal intake and ensure proper soaking and cooking of dals to enhance digestibility.
  • Allergic Reactions: In rare cases, individuals may be allergic to specific types of dals. Symptoms of allergies can include itching, hives, swelling, or difficulty breathing. If you experience any allergic reactions after consuming dals, stop their consumption and seek medical advice.
  • Anti-Nutrient Factors: Dals contain anti-nutrient factors such as phytic acid and enzyme inhibitors, which can interfere with nutrient absorption. Soaking, sprouting, or fermenting dals can help reduce these anti-nutrients and enhance nutrient availability.
  • Kidney Conditions: Individuals with kidney conditions, particularly those on a restricted protein diet, should track their dal consumption. Dals are a good source of protein, and excessive protein intake may strain the kidneys. It is essential to take professional recommendations.
  • Gout: Dals, especially certain varieties like masoor dal and chana dal, contain purines that can be converted to uric acid. Individuals with gout or high uric acid levels should consume dals in moderation and consult their healthcare provider.
  • Interactions with Medications: Some dals, such as moong dal, contain high levels of vitamin K. If you are taking blood-thinning medications like warfarin, it’s important to be cautious about consuming large quantities of vitamin K-rich foods. As they can interfere with the medication’s effectiveness.


1. What are the top 10 Indian dals known for their high protein content?

The top 10 Indian dals that are rich in protein content include Moong dal, Masoor dal, Toor dal, Chana dal, Urad dal, Rajma, Kabuli chana, Moth dal, Green Moong dal, and Soybean dal.

2. Which Indian dal has highest protein?

The Indian dal with the highest protein content is the moong dal (green gram dal).

3. Why is toor dal considered a protein powerhouse?

Toor dal, also known as pigeon pea lentils, is a protein powerhouse that provides essential amino acids, promoting muscle development and repair. It is also a good source of dietary fiber, aiding digestion and promoting a healthy gut.

4. Which dal is high in protein 100g?

Moong dal, also known as green gram dal, is high in protein content, providing approximately 24 grams of protein per 100 grams.

5. Which dal is best for weight gain?

Urad dal, also known as black gram dal, is considered beneficial for weight gain due to its high calorie and protein content.

6. Which cooked dal has highest protein?

Among the commonly cooked dals, moong dal (green gram dal) has the highest protein content.

7. Is masoor dal high in protein?

Yes, masoor dal (red lentils) is high in protein content.

8. Which dal has more protein than chicken?

Among the dals, moong dal (green gram dal) has more protein content than chicken.

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Welcome to my corner of the digital realm! I'm Neha Madhavi, a seasoned lifestyle blogger and content producer with a wealth of experience in the industry. For 4 years, I've been curating captivating content that delves into the intricate tapestry of modern living. Join me as I combine my passion for storytelling with my keen eye for detail, guiding you through a world of inspiration, style, and meaningful experiences. From the latest trends to time-honored traditions, I'm here to create a symphony of captivating content that resonates with your own journey. my content is always backed by strong research and data. This will create an actionable insights for all readers. currently working for
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