5 Dals that will help you get your daily protein intake

Dals or lentils are high in protein and fiber and are an excellent way to make sure that you meet your daily protein needs. They are one of the best substitutes for meat and poultry.

In fact, Dal is one of the essential components of the Indian diet. It is the heartiest dish served in every Indian household for both vegetarians and non-vegetarians.

If you’re looking to include more protein in your diet, you’ve come to the right place. I did some research and came up with a list of 5 high-protein dals that you should eat on a daily basis to complete your daily protein intake.

Why should you care about protein?

Protein is one of the three macronutrients (the others being fat and carbohydrates) required by all cells in the human body. It is made up of amino acids and serves as the foundation for muscles, skin, hair, eyes, internal organs, and the immune system.

While overeating protein can be just as bad as eating too little, it’s essential to ensure you’re getting enough.

Every day, the proteins in your body are broken down and replaced. So your bodies need a certain amount of protein to keep the cells healthy and grow. If someone suffers from protein deficiency, it can lead to problems like swelling, fatty liver, skin degeneration, increased infection severity, and stunted growth in children.

This is why it is crucial to ensure that you are getting enough protein daily.

Are you getting enough protein from your diet?

The vast majority of people eat far more protein than they need. However, it’s possible that some people may not be getting enough. And if you are vegetarian or vegan, you’re more likely to fall into this category.

The recommended dietary allowance(RDA) for protein is 0.8 grams per 1 kilogram of body weight. This RDA can be changed based on weight, age, and height.

Here is a rough guide to help you properly:

  • Women require 0.7 grams of protein per kilogram of body weight, so if a woman weighs 65 kilograms, she needs 45 grams of protein a day. 
  • Men require 0.8 grams of protein per kilogram of body weight, so if a man weighs 80 kilograms, he needs 64 grams of protein a day.

Also, you may require extra protein than usual during growth spurts (particularly for children and teenagers), pregnancy and breastfeeding, or after an illness.

But how do you know if you’re not getting enough protein?

Here are some signs that your body is deficient in protein. 

  • Swelling or build-up fluid in your abdomen, legs, feet, and hands. 
  • You have issues with your skin, hair, or nails. 
  • Fatigue
  • If you’re constantly hungry, it’s possible that you’re not eating enough protein-rich foods. 
  • You’re getting sick all the time. 
  • Slow growth (in children). 
  • Shrinkage of muscle tissue.

If you have any of the signs listed above, it shows that your regular diet is lacking in protein, and you should consider increasing your protein intake.

Here is the list of high-protein dals that will help you complete your daily protein intake.

5 Dals that are high in protein

Important note: The protein information of whichever dal is shared here is raw dal.

Masoor dal(red lentil)

Masoor dal in cup on wooden piece

Masoor dal, also known as red lentils, is a type of lentil that is primarily grown in the Middle East, North Africa, and India. It is used in soups, salads, and main courses, among other things. Masoor dal comes in a variety of shapes and sizes, including whole, de-husked, and split.

This red lentil is a rich source of soluble fiber, antioxidants, folate, and vitamin C. It’s also high in iron, so it’s good for people who have an iron deficiency.

Protein in masoor dal: A 100gm of masoor dal contains about 26g of protein, placing it first on the list of high protein dals.

Health benefits of masoor dal:

Urad dal(black gram)

Urad dal

Urad dal (black gram) is a legume also known as urad bean, black lentils, and white lentils. It is a type of lentil that has been consumed in India for centuries and is harvested during the Kharif and Rabi seasons.

It is a significant ingredient in all Indian kitchens, where people use it in a variety of recipes. Urad dal is an excellent source of protein and a number of vitamins and minerals.

Protein in urad dal: A 100gm of urad dal contains about 25g of protein, placing it second on the list of high protein dals.

With rich in protein, urad dal is also a good source of potassium, calcium, and iron.

Health benefits of urad dal:

  • Due to high folate content, it is beneficial for pregnant women.
  • Good for men who have erectile dysfunction.
  • It helps in treating constipation.
  • It is low in glycemic index, which means it will not raise your blood sugar levels.
  • Due to its high calcium content, it is good for your bones and teeth.

Moong dal(green gram)

Green whole Moong dal in wooden bowl

Moong Dal is a pulse commonly found in the Indian sub-continent and other parts of the world.

It is available in three varieties:

  • Split green moong dal
  • Whole green moong dal
  • Split yellow moong dal

You can find it in any Indian cuisine, from simple to the richest. It can be prepared in a variety of ways and is a good source of protein and fiber, among other things.

Related reading: Everything You Need To Know About Moong dal Nutrition

Protein in moong dal: A 100gm of moong dal contains about 24g of protein, making it the third-highest protein dal on the list.

Health benefits of moong dal:

  • It is beneficial to your cardiovascular system.
  • It regulates bowel movement and prevents constipation because it is high in dietary fiber.
  • Beneficial to the digestive system
  • It aids in the reduction of bad cholesterol.



Horsegram is a type of lentil that grows in tropical regions of the world and belongs to the Fabaceae family of legumes. It is known by different names like kulthi, kollu, and kulthi rava.

Many people believe that horsegram can help with diabetes, heart disease, kidney stones, asthma, obesity, colds, and other ailments. It is high in protein, calcium, antioxidants, and low in fat.

Protein in horsegram: A 100gm horsegram contains about 22g of protein, about 40 to 50% of the daily recommended protein intake.

Health benefits of horsegram:

  • Although it is not a cure for asthma, it helps provide immediate relief and assist in the management of breathing issues.
  • Defends against heart disease
  • It aids in keeping you warm during the winter.
  • It is good for your bones and teeth because it contains a lot of calcium.

Toor/Arhar dal

Toor dal in wooden bowl and spoon

Toor dal, also called arhar dal, is a lentil that goes well with rotis. The lentil is a native of the Indian subcontinent, where it is known by a variety of names in different parts of the country.

It’s high in soluble fiber, which helps lower cholesterol, and is a good source of protein and vitamins. The lentil is also good in folate, an essential nutrient for a healthy pregnancy.

What’s the best part? Toor dal is a versatile ingredient that people use in a variety of dishes.

Protein in toor dal: Toor dal contains about 22 grams of protein per 100 grams, about 40 to 50 percent of the daily recommended protein intake on average.

Health benefits of toor dal:

  • Toor dal contains a high amount of magnesium, which helps to boost your body’s immunity.
  • It’s good for your teeth and bones.
  • Potassium content is high, which aids in blood pressure management.

Final words

People have been eating dal from ancient times, and it have been a major source of protein for many people around the world.

I hope you enjoyed this post about the different dals to help you get your daily protein intake. Make sure you try each of these 5 dals for a healthy, protein-filled meal.

As always, I am are here if you have any questions!

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I'm Yatender, and I am the founder of Investohealth – a place where you can find honest and informative reviews of packaged food products. I'm super passionate about healthy eating and sharing my knowledge to help people make informed choices about food products.

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