From dal tadka to sambar and khichdi, lentils have always been a regular part of an Indian diet. In fact, it’s one of the most popular protein sources in a regular Indian meal. 

But is that really true? 

Are all types of lentils high in protein? 

Anyone who is trying to gain lean muscle and reduce fat knows how important maintaining a calorie deficit is. While popular types of dal, like tur dal, can be a good source of protein, they aren’t as high in protein as some other varieties.  

So then what kind of dals should you take instead? 

Worry not because we’ve got you covered. Here are five types of dal that have a high-protein and are perfect for anyone trying to gain lean muscle. 

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The infamous black dal is actually one of the best dals for anyone on a high-protein diet. About half a cup of urad dal has 12 grams of protein which is almost double the amount in tur dal. It’s also rich in folate, zinc, Vitamin A, C and iron. 

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Brown lentils or masoor dal is yet another great source of protein. Half a cup of this dal will give you about 9 grams of protein, 20 grams of carbohydrates and 8 grams of fiber. It’s also a rich source of folate and iron.

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Red lentils are the same as brown lentils, only without their outer peel, which is rich in fiber. Accept for the fiber content, everything else stays pretty much the same. Half a cup of red masoor dal will still give 9 grams of protein. 

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Moong dal is yet another great source of not just protein but also fiber. Protein and fiber are both important for keeping you full for longer. One cup of moong dal has over 14 grams of protein and 15 grams of fiber. 

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Chana dal is made using kala chana and has almost the same nutritional value. One serving or half a cup of chana dal will give you as much as 9 grams of protein, 6 grams of fiber and only negligible amount of fat.

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Lentils are a great source of protein but be careful with how much you consume. Alongside protein, lentils are also rich in carbohydrates, which can easily throw your diet off balance. 

If you follow a vegan or a vegetarian diet, you can read more about plant protein sources here. 

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