Which Dal is High in Protein

Which dal is high in Protein

This article is about the nutritional value of dal. We will discuss all commonly used dal in India. And see which dal is high in Protein. I found many queries about this matter and we going to solve all of them in a single article. So stay with us till the end of this article. Let’s get started.

Which dal is high in Protein

Dals are a very important food item, especially for vegetarians. and you can’t choose one of them because. All of them have something special. As per protein’s Concern. You need all nine amino acids and dals are not a complete source of protein. But when you eat alternately they can give you a complete protein. So my suggestion is to eat all of them in an alternative way. But if you still want to know which dal is high in protein. Then I am given tables of all of them. With a comparison of whole sprouted and cooked with salt. So that you can choose among them.

Kala chana
Kala Chana

Nutritional value of chana per 100g

Sl no

Nutrition

Unit

Mature whole Lentils

Sprouted Lentils

Boiled Lentils with salt

01
Calories

Kcal

364
162
164

02

Carbs
Gram
60.6

27.2

27.4

03
Sugar
Gram
10.7
4.7

4.8

04

Dietary fiber

Gram
17.4
7.6
7.6
05
Fat

Gram

6

2.5

2.6

06
Protein
Gram
19.3
8.7
8.9
07

Vitamin-B6

MG

1.0

0.1

0.4

08

Vitamin-C
MG
1.2

0.5

0.5

09

Vitamin-E
MG
n/a
n/a
n/a
10

Vitamin-K

µg
4
2.1

2.4

11

Calcium

MG

105
49.2
49
12
Iron
MG

6.2

2.8

2.9
13

Magnesium

MG
115
47.98
48
14
Manganese
MG

2.2

1.0
1.0
15
Potassium

MG

875
289
291
16
Phosphorus
MG
336
167
168
17

Zinc

MG

3.4

1.5

1.5

18

Sodium

MG

24
47

243

Kala chana is very nutritious and a must-add in the diet for vegetarians. the best thing is that you can eat chana. For both weight loss and weight gain purpose.

Green gram
Moong

Nutritional value of moong dal per 100g

Sl no

Nutrition

Unit

Mature whole mung beans

Sprouted Mung beans

Boiled Mung beans

01
Calories

Kcal

347
30
105

02

Carbs
Gram
62.62

5.94

19.15

03
Sugar
Gram
6.6
4.13

02

04

Dietary fiber

Gram

16.3

1.8
7.6
05
Fat

Gram

1.15

0.18

0.38

06
Protein
Gram
23.86

3.04

7.02

07

Vitamin-B6

MG

0.382

0.088

0.067

08

Vitamin-C
MG
4.8

13.2

01

09

Vitamin-E
MG
0.51
0.1
0.15
10

Vitamin-K

µg
09
33

2.7

11

Calcium

MG

132

13

27

12
Iron
MG

6.74

0.91

1.4

13

Magnesium

MG
189
21
48
14
Manganese
MG

6.74

0.188

0.298
15
Potassium

MG

1226

149
266
16
Phosphorus
MG
376

54

99

17

Zinc

MG

2.68

0.41


18

Sodium

MG

15

6.0

238

Moong is also a very good lentil you can add it in any diet. And when you sprout them they become a complete source of protein. You can see an article which I have written about Two delicious breakfast recipe of sprouted moons.

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Masoor-Dal
Masoor Dal

Nutritional value of masoor dal per 100g

Sl no

Nutrition

Unit

Mature whole Lentils

Sprouted Lentils

Boiled Lentils with salt

01
Calories

Kcal

353
106
114

02

Carbs
Gram
60.1

22.1

22.1

03
Sugar
Gram
2.0
1.05

1.8

04

Dietary fiber

Gram
30.5
12
7.9
05
Fat

Gram

1.1

0.5

0.9

06
Protein
Gram
25.8

9

9.0
07

Vitamin-B6

MG

1.0

0.1

0.4

08

Vitamin-C
MG
8.4

12.7

3.0

09

Vitamin-E
MG
0.9
n/a
0.2
10

Vitamin-K

µg
9.6
1.7

3.4

11

Calcium

MG

56
25
43
12
Iron
MG

7.5

1.63.2

3.3
13

Magnesium

MG
112
37
36
14
Manganese
MG

1.3

0.5
0.5
15
Potassium

MG

955
322
369
16
Phosphorus
MG
451
137
180
17

Zinc

MG

4.8

1.5

1.3

18

Sodium

MG

6.0
11

238

Masoor is also my favorite as you can see in the nutrition table above you can also use it in any form like cooked or sprouted. some people say that masoor is prohibited in Hinduism but this is not the whole truth you can my article on this.

Toor da
Toor da

nutritional value of toor dal per 100g

Sl no

Nutrition

Unit

Mature whole Pigeon pea

Sprouted Pigeon pea

Boiled Pigeon pea with salt

01
Calories

Kcal

343
124
121

02

Carbs
Gram
63

23.2

23.2

03
Sugar
Gram
6
3

2.76

04

Dietary fiber

Gram

15

6.8
6.7
05
Fat

Gram

1.5

0.8

0.4

06
Protein
Gram
22

7.2

6.8
07

Vitamin-B6

MG

0.3

0.068

0.1

08

Vitamin-C
MG
0

n/a

0

09

Vitamin-E
MG
0
n/a
0
10

Vitamin-K

µg
0
n/a

0

11

Calcium

MG

130
45
43
12
Iron
MG

5.23

1.6

1.1

13

Magnesium

MG
183
68
46
14
Manganese
MG

1.79

0.574
0.5
15
Potassium

MG

1392
552
384
16
Phosphorus
MG
367
127
119
17

Zinc

MG

2.76

1.04

0.9

18

Sodium

MG

17

05

241

Toor dal has various names like arhar dal, tur dal in English its called Pigeon peas. This is also a very famous one. it is also used as medicine for piles. there are lots of queries about how to cook this To cook it without pressure cooker check this article.

Nutritional value of urad dal per 100g

Sl no

Nutrition

Unit

Mature whole Urad Dal

01
Calories

Kcal

347

02

Carbs
Gram
59.6
03
Sugar
Gram
0
04

Dietary fiber

Gram
11.7
05
Fat

Gram

1.4
06
Protein
Gram
24
07

Vitamin-B6

MG

1.0

08

Vitamin-C
MG
0

09

Vitamin-E
MG
0
10

Vitamin-K

µg
0

11

Calcium

MG

138
12
Iron
MG

7.75

13

Magnesium

MG
267
14
Manganese
MG

0

15
Potassium

MG

938
16
Phosphorus
MG
379
17

Zinc

MG

3.35

18

Sodium

MG

38

Urad dal is also known as Vigna mungo, kali dal, Maki dal.AS you can see it is a little less in nutrition but it doesn’t mean that this one is useless. in order to get the complete protein, you also need to add urad dal in your diet and it makes your protein complete.

So that for Which dal is high in Protein. I think I have solved your query if I miss something please let me know in the comment section below.

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