Does Dal have Enough Proteins? The Myth Doctor Explained
Kazi Nasir | Oct 24, 2025, 07:00 IST
Dal and Protein
( Image credit : Freepik )
Dal has long been celebrated as a “vegetarian protein” and a staple of Indian meals. But is it really as protein-rich as people believe? Studies show that while 100 grams of raw dal contains about 24 grams of protein the amount drops significantly after cooking, leaving only about 4–5 grams per bowl. Dal is nutritious and easy to digest but lacks all nine essential amino acids, making it an incomplete protein source. Pairing dal with foods like paneer, curd or eggs can help complete the protein balance for a healthy diet.
Dal - Lentils or pulses, for millions of people, daily meal feels incomplete without them. In Indian tradition, it is a centrepiece of daily meals. Dal is widely considered a protein-rich food which is the reason it is called "poor man's meat" or "vegetarian protein." But how much truth is there in this claim? This article examines whether dal contains enough protein, based on recent reports.
Traditionally, we assumed that dal is protein rich food but the real number shows something different. As per the Times of India's report, "A hundred grams of raw dal provides around 24 grams of protein," but when they are cooked the number drops. Because cooking causes the pulses to absorb water to swell, reducing the protein density. For a rough calculation you can consider, when one hundred grams of dal is cooked, it makes about five to six bowls. Which means a single bowl of dal contains about four to five grams of protein only.
So in practical terms, if one consumes two bowls of dal, they can only consume about 8-10 grams of protein. Which means the amount of protein is much lower than the requirement for energy, muscle recovery and overall health. Becasue 60-80 grams of protein is requires daily for an average adult. It is kind of impossible to reach that through dal.
It is true that dal has the potential to provide immense nutritional value, like it's rich with high fibre, filled with minerals and easy to digest ofcourse. But when it comes to relying fully on it as a main source of protein, that can leave one short of the diet from what one's body actually requires.
To consider a food as a "Complete protein," it must fulfil all nine essential amino acids that our body requires and can't produce on its own. There are types of amino acids. Which are crucial for tissue repair, muscle growth and hormone regulation as well.
And Dal does not have all of them. Which makes dal an incomplete source of protein becasue it lacks essential amino acids. So if one eats enough dal, still he will require other foods to fill those gaps the body requires. And this is an important point for those who follow vegan or vegetarian diets.
Dal will be loved and it will still be one of our staple kitchen foods. Becasue of its affordability and nutrient values. But next time, when you call it as best source of protein, just think again. Truth is, Dal contains immense good in it but it's not enough. The solution lies when they are combined with other items like dal with paneer, eggs or curd.
Protein's Presence in Dal
Dal - Lentils or pulses
( Image credit : Freepik )
So in practical terms, if one consumes two bowls of dal, they can only consume about 8-10 grams of protein. Which means the amount of protein is much lower than the requirement for energy, muscle recovery and overall health. Becasue 60-80 grams of protein is requires daily for an average adult. It is kind of impossible to reach that through dal.
It is true that dal has the potential to provide immense nutritional value, like it's rich with high fibre, filled with minerals and easy to digest ofcourse. But when it comes to relying fully on it as a main source of protein, that can leave one short of the diet from what one's body actually requires.
Dal is an Incomplete Source of Protein
India Dal
( Image credit : Freepik )
And Dal does not have all of them. Which makes dal an incomplete source of protein becasue it lacks essential amino acids. So if one eats enough dal, still he will require other foods to fill those gaps the body requires. And this is an important point for those who follow vegan or vegetarian diets.
What's The Point
Dal and Paneer
( Image credit : Freepik )