The Complete Guide On The Protein Content In Dal

Three dals kept in three different bowl | protein in dal

Dal is commonly used to refer to split lentils. Depending on how difficult it is to dehusk and grind them, they may be whole or divided. Dal is a fantastic source of protein, particularly for vegans.

It is also among the least expensive to purchase. To achieve our protein demands, it is even more important to incorporate dal in our meals given the high percentage of vegetarians in India. Lentils or dal are rich in fibre and complex carbs in addition to protein. In addition, they are rich in vitamins and minerals.

Dals have been a mainstay of human diets since the dawn of mankind. By using this superfood, we can create nutritious meals while simultaneously helping to preserve the environment.

Now let's see the protein composition of the dals.

How much protein is in dal?

The nutritional value of each kind of lentil varies, but on average, we can estimate that there are only approximately 10 grams of protein per 100 grams of lentils. Our daily protein needs range from 40 to 60 grams, depending on our weight, for fast revision. Additionally, 100 grams of dal are often prepared for a whole family of, say, four people. So, 2 to 3 grams of protein will be consumed by an individual.

Protein-rich dal

In this section, we will compare the protein composition of several dal varieties:

Moong dal

One of the most diet-friendly dals, moong dal is high in potassium and iron and low in calories. The 24 grams of protein in 100 grams of moong dal may meet your daily need for protein.

Bengal gram dal

One of the most popular and delectable dals is Bengal gram dal, often known as chana dal. This delicious dal is perfect for a balanced diet since it offers around 13 grams of protein per 100 grams of serving. Additionally, minerals that improve health, such as copper and manganese, are found in Bengal Gram.

Masoor dal

In addition to being nutritious and easy to digest, this lentil is also good for you. It is excellent for those with digestive problems like acid reflux or bile reflux. Additionally, it enhances the body's blood circulation and contains around 9 grams of protein per 100 grams, which is fantastic for a balanced diet.

Kabuli dal

Kabuli dal is a powerhouse of fibre and protein. Kabuli dal contains around 15 grams of protein per cup.

Additionally, since this dal is high in folate and iron, consuming it every day might aid in enhancing blood circulation and raising haemoglobin levels.

Toor dal

India consumes a lot of toor dal due to its nutritious content. This dal is packed with the benefits of protein and dietary fibre, which not only helps to enhance immunity but is also beneficial for digestion and metabolism, with around 12 grams of protein per 100 grams of serving.

Urad dal

In a serving of 100 grams of urad dal, there are 26 grams of protein. To lessen this dal's acidic tendency, which affects digestion, it is usually suggested to soak it overnight if you suffer from stomach issues. Protein and vitamin B are abundant in urad dal.

Which dal is high in protein?

Urad dal has a high protein content of up to 26 g per 100 g. Urad dal, also known as black lentil, is one of the most nutrient-dense pulses known to man. Urad dal, which is low in fat and calories, aids digestion. It strengthens our bones and is supposed to raise energy levels, improve heart health, and strengthen our neurological system due to its high protein and vitamin B3 content.

3 Benefits of eating dal every day

Weight control

Protein and fibre are abundant in pulses. This works well for those who want to lose weight because Pulses are the best source of protein and fibre without the high-fat level. As a result, eating pulses may provide you with the necessary energy and nourishment while limiting your calorie intake.

Pulses' protein and fibre content fills the stomach and adds to a sensation of fullness. Consuming pulses, then, may help you regulate your appetite and avoid overeating.

Healthy cells

Eating pulses on a daily basis guarantees that your cells remain healthy enough for the repair and regeneration process due to the high protein, iron, and folate contain fact, which may lower your chances of getting anaemia. With regular intake of daal, everything from your immune system to digestion will remain on track, and the chance of acquiring diseases will be reduced.

Improved heart health

Pulses are recognised to be incredibly beneficial to the heart, lowering bad cholesterol and blood pressure. Consuming pulses on a daily basis may also help to keep your heart healthy, lowering your chance of getting cardiovascular disease. Eating lentils is connected with a decreased overall risk of heart disease since it affects numerous risk variables.

Dal vs meat protein

Lentils include the dietary fibre, copper, phosphorus, and manganese that you cannot get from meat, and only 1.5 cups of lentils have the same amount of protein as a 3-ounce chicken breast.

Meat has much more protein than lentils, although lentils are still high in protein. It is for this reason that vegan athletes generally centre their diet on legumes such as lentils and soybeans.
Lentils have a higher total nutritional value when it comes to nutrients.
Lentils are much more environmentally friendly than beef.

Take Away

Dals are rich in complex carbs, high in quality proteins, and high in fibre. They also have variable levels of vitamins and minerals. They are quite adaptable and may be used to produce hundreds of different delectable and delicious recipes. They are quite inexpensive and widely accessible all around the globe!

FAQs

Is it good to eat dal every day?

Yes, it promotes weight loss, which in turn decreases cholesterol levels and the risk of heart disease.

Is eating dal good for the skin?

Yes. The nutritious elements included in lentils, pulses, and dal may help your skin look radiant and youthful.

Does dal reduce belly fat?

Yes. It has been said that starting each day with a bowl of hot dal is the ideal health mantra. One of the least expensive, least time-consuming, and most successful methods of long-term weight loss.

References:

Kumar Ganesan and Baojun Xu*, Polyphenol-Rich Lentils and Their Health-Promoting Effects