Dal Nutrition: Protein, Fibre and Calories in Common Dals

Your bowl of dal may look generous. But how much protein does it actually provide?

Two people can eat the same quantity of cooked dal and receive different amounts of protein and fibre. One preparation may contain more lentils, while the other has more water.

This is where dal nutrition charts can be confusing. Most values are measured using dry dal, but what you eat is a cooked preparation.

So, which dal has the highest protein content? Which provides more fibre? And are the calorie differences between common Indian dals worth considering?

This dal nutrition chart compares moong, masoor, toor, chana and urad dal, helping you understand their nutritional values and what those numbers mean for everyday servings.

Key Takeaways

• Highest protein: Masoor dal contains approximately 24.4g of protein per 100g dry weight, narrowly ahead of moong dal at 23.9g.
• Highest fibre: Chana dal provides approximately 15.2g of total dietary fibre per 100g dry weight, the highest among these five dals.
• Calories: The five dry dals contain approximately 322–331 calories per 100g, with relatively small differences between varieties.
• Cooked portions: One bowl has no fixed nutritional value. Its protein, fibre and calories depend on the dry dal quantity, preparation and ingredients used.

Dal Nutrition at a Glance: Protein, Fibre and Calories per 100g

Common Indian dals provide plant protein, dietary fibre and energy, but their nutritional values differ depending on the variety and processing method.

The following chart compares 100g of dry, uncooked dal, before soaking or cooking.

Dal variety	Protein (g)	Fibre (g)	Calories (kcal)
Masoor dal (red lentil)	24.4	10.4	322
Moong dal (split green gram)	23.9	9.4	326
Urad dal (split black gram)	23.1	11.9	324
Toor dal (arhar dal)	21.7	9.1	331
Chana dal (split Bengal gram)	21.6	15.2	329

Values are approximate and rounded from the ICMR–NIN Indian Food Composition Tables (2017). Fibre refers to total dietary fibre. Nutritional composition may vary slightly with crop variety, moisture content and processing.

The comparison reveals that protein content is relatively similar across these five dals, while fibre content shows greater variation.

The difference between their calorie values is also small.

These distinctions become more useful when you understand how the numbers relate to the cooked dal served at home.

Why Raw and Cooked Dal Nutrition Values Look Different

Dry dal contains more concentrated protein, fibre and calories per 100g than cooked dal because cooking increases its water content.

Water Absorption and Cooked Weight

When dal is cooked, it absorbs water and becomes heavier.

For example, 100g of dry dal might produce approximately 300g of cooked dal, depending on the variety, cooking method and amount of water added.

The original quantity of dal has not increased. Much of the additional weight comes from water.

The nutrients originally present in the dry ingredient are now distributed across a greater weight of food, reducing their concentration per 100g.

This does not mean protein and calories simply disappear during cooking. However, some nutrient losses may occur during preparation, particularly if cooking liquid is discarded.

How to Compare Dal Nutrition Correctly

Before comparing two nutritional values, check whether they refer to the same form and weight of food.

For example, 100g of dry moong dal cannot be compared directly with 100g of cooked moong dal.

Similarly, whole pulses and their dehusked forms may have different nutritional compositions.

For homemade preparations, knowing the dry quantity used provides a useful starting point for estimating the nutrients contributed by the dal ingredient.

Protein, Fibre and Calories in Five Common Indian Dals

Although these dals share nutritional similarities, each has characteristics worth understanding.

Moong Dal

Moong dal is available as whole green gram, split moong with skin and dehusked yellow moong dal.

The form matters particularly when comparing dietary fibre.

Whole green gram retains its outer covering, which contributes fibre. Dehusked split moong has that covering removed.

For example, whole green gram provides approximately 17g of total dietary fibre per 100g dry weight, compared with around 9.4g in dehusked split moong dal.

This is why nutritional values for whole and dehusked moong should not be treated as identical.

Masoor Dal

Masoor dal has the highest protein concentration among the five dry dals compared.

However, its advantage over moong dal is relatively small.

For a serving prepared using 40g of dry dal, choosing masoor instead of moong changes the estimated protein contribution by only around 0.2g.

That is unlikely to make a substantial difference to overall daily protein intake.

There is therefore little reason to replace a familiar moong dal preparation solely because masoor ranks slightly higher in protein.

Chana Dal

Chana dal stands out for its dietary fibre content.

It provides approximately 6.1g more total dietary fibre per 100g dry weight than toor dal.

Dietary fibre contributes to normal bowel function and can support fullness after eating.

The difference is useful when comparing the fibre contribution of common split dals, although the amount actually consumed depends on the serving.

Toor Dal

Toor dal, also known as arhar dal, is commonly used in everyday dal preparations and sambar.

It contributes plant protein and dietary fibre, even though its protein concentration is slightly lower than that of masoor or moong dal.

Its calorie content is marginally higher than those of the other varieties in the chart, but the difference is small.

The nutritional value of the cooked dish also depends on the recipe and ingredients used.

Urad Dal

Urad dal provides plant protein and dietary fibre.

However, its nutritional composition differs between whole black gram and dehusked urad dal.

Whole black gram retains its outer covering, while dehusked urad does not.

This processing difference affects fibre content, so values for whole black gram should not automatically be applied to split urad dal.

How Much Protein Does Moong Dal Provide per 100g?

Dry, split moong dal provides approximately 23.9g of protein per 100g.

This figure applies to the uncooked ingredient rather than an equivalent weight of cooked moong dal.

Raw Moong Dal Versus Cooked Moong Dal

Consider a serving prepared using 40g of dry moong dal.

Its estimated protein contribution is:

23.9 × 40 ÷ 100 = 9.6g of protein

This represents the protein contributed by the dry ingredient before cooking-related losses.

If you use 30g of dry moong dal instead, the protein contribution is approximately 7.2g.

Both quantities will weigh more after cooking because of absorbed water, but the starting amount of dry dal remains the basis of the calculation.

For someone who regularly eats moong dal, understanding how much goes into the preparation is more informative than relying on the cooked weight alone.

How Many Calories and How Much Protein Are in One Bowl or Katori of Dal?

One bowl of cooked dal does not have a fixed protein or calorie value.

The nutritional content depends on the dry dal quantity, ingredients added and serving size.

Why Bowl Size Matters

Consider an illustrative serving prepared using 30g of dry toor dal.

Nutrient	Approximate contribution
Protein	6.5g
Fibre	2.7g
Calories	99 kcal

These values represent the dry dal ingredient before cooking-related nutrient losses. Additional ingredients are excluded.

If the preparation uses 45g of dry toor dal instead, it contributes approximately 9.8g of protein and 149 calories from the dal ingredient.

Both preparations could fit into similar-sized bowls if different amounts of water were used.

This is why the appearance of a full katori cannot reliably indicate its protein content.

How Recipe Ingredients Change the Calories

The finished dish may contain oil, ghee, vegetables and other ingredients.

Each contributes to its nutritional value.

For example, one teaspoon of cooking oil adds approximately 45 calories to a recipe.

If that recipe is divided into four equal servings, the oil contributes approximately 11 calories to each portion.

Indian greens such as spinach, amaranth leaves and drumstick leaves also contribute nutrients to the finished preparation.

These contributions should be considered separately from those of the dry dal.

How to Estimate Nutrition in Homemade Dal

You can use a simple calculation:

Nutrient per serving = Nutrient per 100g × Dry dal weight per serving ÷ 100

For example, suppose you cook 120g of dry toor dal and divide the finished preparation equally among four people.

Each serving represents 30g of dry toor dal.

You can then use the chart to estimate the protein, fibre and calories contributed by that quantity.

For mixed-dal preparations, calculate the contribution of each variety separately and add the values.

This provides a practical ingredient-based estimate rather than assuming every bowl contains the same nutritional value.

Does Dal Count as a Protein Food?

Yes. Dal is a plant-protein food, and the five common dry dals in this comparison provide approximately 21–24g of protein per 100g.

Dal also contributes carbohydrates and dietary fibre.

However, knowing how much protein a food contains does not establish whether a person’s daily protein requirements are being met.

Dal can make a meaningful contribution to protein intake when included regularly in meals. The total amount consumed throughout the day also depends on other foods and their quantities.

Individual requirements vary with age, activity level, body composition, health and personal nutritional needs.

A dal nutrition chart can describe the food, but it cannot determine whether an individual’s complete eating pattern provides adequate protein.

Which Dal Should You Choose for Everyday Meals?

There is no single dal that is nutritionally superior in every respect.

Your choice can continue to depend on the dishes your family enjoys, preparation methods and available ingredients.

There is no need to replace a familiar dal because another variety has a marginally higher protein value.

The more useful approach is to understand what different varieties contribute and consider them within your usual eating pattern.

A nutritional comparison helps you understand the food rather than identify one universally best dal.

Frequently Asked Questions About Dal Nutrition

Does Soaking Dal Increase Its Protein Content?

No. Soaking does not create additional protein.

Dal absorbs water during soaking, increasing its weight and changing the concentration of nutrients per 100g. Some water-soluble components may also be lost when soaking water is discarded.

Can Two Different Dals Be Cooked Together?

Yes. The nutritional contribution of mixed dal can be calculated by adding the values of the individual dry ingredients.

For example, 20g of dry moong dal and 20g of dry masoor dal together provide approximately 9.7g of protein before cooking-related losses.

Why Do Some Nutrition Charts Show Lower Fibre Values for Urad Dal?

Some nutrition charts report insoluble fibre rather than total dietary fibre.

Indian food-composition data lists approximately 11.9g of total dietary fibre and 7.6g of insoluble fibre per 100g of dry split urad dal.

These values describe different measurements and should not be used interchangeably.

Does Straining Cooked Dal Reduce Its Fibre Content?

If cooked dal is strained and the solids are removed, much of the dietary fibre associated with those solids may be left behind.

Strained dal liquid should therefore not be assumed to provide the same fibre content as the complete cooked preparation.

How Much Dal Fits Your Nutritional Needs?

You now know how common Indian dals compare for protein, fibre and calories.

But there is one question a nutrition chart cannot answer:

Are the portions you eat every day providing enough protein and fibre for your individual nutritional requirements?

You may eat dal regularly with rice or chapati without knowing how much dry dal goes into your serving.

Your current meals may already provide appropriate nutrition, or adjustments to your portions and food combinations may be useful.

The answer depends on your complete eating pattern, not just the nutrient content of one ingredient.

Personalised Nutrition With Chief Nutritionist Vasanthi Senthilvel

At Newtrist Nutritionist Dietitian Dietician, Chief Nutritionist Vasanthi Senthilvel provides personalised diet and nutrition guidance based on individual requirements, existing eating habits and everyday routines.

A personalised nutrition assessment can help you understand how much protein, fibre and energy your regular meals provide, whether your usual portions are appropriate, and what practical adjustments may suit your nutritional needs.

You may not need to replace your favourite dal or completely change the foods your family enjoys.

You may simply need to understand whether the quantities and combinations you currently eat are meeting your individual requirements.

You know what different dals contain. Now find out whether your everyday meals provide what you need.

Contact Chief Nutritionist Vasanthi Senthilvel for a personalised diet and nutrition assessment.

Receive guidance tailored to your usual Indian meals, portion sizes and individual nutritional requirements.