Today we will see the nutrition facts and protein in different varieties of dal, namely, Toor Dal, Moong Dal, and Chana Dal.
Dal or legumes are very popular in Indian and almost in every Indian household you will find different recipes of Dal.
They are one of the important food and part of Indian meals. People like eating dal with Rice, Rotis and even use it as a stuffing in varieties of Indian recipes.
The reason for its popularity is its protein content and other important nutrients.
Today, in the article we will try to understand three different varieties of dal and look into the details of their nutrition profiles or facts.
Towards, the end of the article I will share with you a dal recipe, which will be a great addition to a weight loss diet and a source of protein.
Table of Contents
Toor/arhar dal or split pigeon peas
Toor dal a.k.a arhar dal is a staple Indian food and is one of the types of Indian dal. In English, it is known as pigeon pea and is a native Indian crop.
Harvested in the months of December and January, the toor dal is highly grown in the states of Uttar Pradesh, Bihar, Madhya Pradesh, Gujrat, etc.
It holds importance in Indian meals and you will find different recipes of Toor dal in every Indian household. Some of the popular combos are Toor dal with rice, toor dal with Rotis, etc.
It is very rich in nutrients and is the main source of protein for vegetarians. It is highly recommended by dieticians and medical experts to include toor dal into their diet.
Toor dal is not just rich in protein but also packed with minerals and vitamins. We will look into the protein and nutrition facts of toor dal in the upcoming sections.
As I have mentioned it is widely popular for its protein content. So, first, look into the protein in 100g of toor dal.
Protein in toor dal (100g)
100 grams of plain toor dal has 22 grams of protein in it, as per the USDA nutrition data. Now, you can understand why it is highly popular in many African and Asian countries including India.
If you would like to measure the protein contents in toor dal with a cup, then 1 cup, around 205 g of toor dal or split pigeon pea has about 44 grams of protein in it.
Also read: Paneer PROTEIN: Nutrition facts 100gm, calories, & dishes
Nutrition profile of toor dal (100g) and calories
Once we have seen the protein content in 100 g of toor dal, it’s time to look into the details of the nutrition profile or facts of 100g of Toor dal.
| Nutrition profile of toor dal (100g) | Values (approx values) |
| Protein | 22g |
| Carbs | 63g |
| Dietary Fiber | 15g |
| Calcium | 150mg |
| Iron | 5.4mg |
| Sodium | 15mg |
| Total calories (100 g) | 340 calories |
100 grams of toor dal has about 340 calories in it. Out of which you get 22 grams of protein, 63 grams of carbs, and 15 grams of dietary fiber.
Not just protein and carbohydrates, toor dal is also rich in other nutrients including minerals and vitamins.
Also read: Calories in one chapati: Nutrition facts of Roti & Chapati
What is Moong dal
Moong dal or green gram is another dal variant that is popular worldwide including India. There are two varieties of moong dal, namely, green and yellow moong dal having almost similar nutritional values.
People just love adding sprouted moong dal into their salads as a weight loss diet.
Not just weight loss, moong dal is also rich in protein and a very popular diet for muscle builders, particularly for vegetarian gym-goers.
Moong is grown in the states of Rajasthan and Maharastra, contributing to about 50% of total moong production in India.
The moong recipes are more popular in states like Karnataka, Maharastra, Gujrat, etc.
Protein in moong dal (100g)
- 100 grams of raw moong dal has about 24 grams of protein.
- Similarly, 100 grams of boiled moong dal has 7 grams of protein in it.
- But if you make it sprouted and boiled then 100 grams of sprouted boiled moong dal gives you 2 grams of protein.
Another protein-rich food and recipe: Moonglet recipe: Veg omelet weight loss recipe
Nutrition profile of moong dal (100g) and calories
Have a look into the details of the nutrition profile or facts of 100g of moong dal without skin as per USDA nutrition data.
| Nutrition profile of moong dal (100g) | Values (approx values) |
| Protein | 25g |
| Carbs | 58.04g |
| Dietary Fiber | 27.7g |
| Calcium | 36mg |
| Iron | 4.02mg |
| Sodium | 9mg |
| Total calories (100 g) | 339 calories |
100 grams of moong dal has about 339 calories in it. Out of which you get about 25 grams of protein, 58 grams of carbs, and 27.7 grams of dietary fiber.
Moong dal has several health benefits and helps prevent diabetes, improves the digestive system, improves heart health, etc.
Also read: Quinoa for weight loss: Benefits, calories, and recipe
What is chana dal?
Chana dal or Bengal grams is another popular variety of dal. Belonging to the family of Leguminosae, chana dal is rich in protein and other nutrients.
Many people on their weight loss diet incorporate chana dal with a variety of recipes including hummus, curries, stuffing, and even salad.
Sattu is popular for its protein contains is also a powder of roasted chana dal. Gym goers love drinking homemade chana sattu protein shake.
Protein in chana dal (Bengal gram) (100g)
As per USDA nutrition data, you get 8.86 g of protein from cooked boiled Bengal gram or chana dal, or chickpeas. Similarly, 1 cup or about 164 grams of boiled cooked Bengal grams or chana dal gives you about 14.5 grams of protein.
If you are planning to add chana dal into your diet and take its protein advantage then prepare a homemade protein shake with chana dal today.
Nutrition profile of chana dal (100g) and calories
Have a look into the details of the nutrition profile or facts of 100g of boiled cooked chickpeas or Bengal gram as per USDA nutrition data.
| Nutrition boiled cooked chickpeas (100g) | Values (approx values) |
| Protein | 8.86 g |
| Carbs | 27.4 g |
| Dietary Fiber | 7.6 g |
| Calcium | 49 mg |
| Iron | 2.89 mg |
| Sodium | 7 mg |
| Total calories (100 g) | 164 calories |
As you can see from the above table, 100 grams of boiled chickpeas or Bengal gram gives you about 164 calories. Out of which, you get 8.86 g of protein, 27.4 of carbs, and 7.6 grams of dietary fiber.
Eating chana dal has a lot of health benefits including improved heart, good for muscles, aids weight loss, and much more.
Chickpea Salad or dal recipe by Yumna Jawad
List of ingredients:
- Chickpeas (15 ounce)
- Cucumbers (2-3, diced)
- Red onions (1/2, chopped)
- Green Peppers (1/4 cup, chopped)
- Tomatoes (chopped)
- Olives (1/4 cup, diced)
- Fresh parsley ( 1/4 cup, Chopped)
- Avocado (1, chopped)
For dressing:
- Olive oil (1/4 cup)
- sumac (1/2 teaspoon)
- cumin (1/2 teaspoon)
- lemon juice (3 tbsp)
- salt and pepper
Preparation method:
- Take a bowl and add all the ingredients listed above except avocados and dressing.
- Now add the dressings one by one to your chickpea salad and mix it well.
- Make sure to add avocados just before servings so that they look best and fresh.
Preparation time: 10 minutes
Serving Size: 4 servings
Estimated nutrition values: Chickpea Salad
| Nutrient | Approx Value |
| Carbohydrates | 50g |
| Protein | 15g |
| Fat | 26g |
| Saturated Fat | 4g |
| Sodium | 161mg |
| Fiber | 16g |
| Calcium | 112mg |
| Iron | 5mg |
| Total Calories | 475 Kcal |
Thanks, Yumuna for your wonderful vegan recipe for my readers.
More recipes:
- Upma nutrition: Calories, diet recipes, and more
- Healthy Indian snacks: Weight loss evening snacks
- 6 Indian breakfast for weight loss: Healthy veg recipes
Read More: Best Massage chair
Nice information and nice presentation skils , keep it up good luck , iam appreciating your work
love your website, but i cant see fat info in this post
please update this
Please compare nutrition facts alike like boiled toor, boiled and boiled chana..right now data for moong is unclear if raw or boiled. Since nobody has dals raw, I suggest you can incorporate boiled data. Thanks