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6 Types of Protein-Rich Indian Dals and Their Benefits

Types of Protein-Rich Indian Dals

Protein is an essential nutrient that plays a crucial role in the development and maintenance of our body, brain, bones, and overall immunity.

For vegetarians and vegans, especially in India, dals are a primary source of this vital nutrient. Packed with protein and other essential nutrients, dals have been an inseparable part of Indian cuisine. Let’s talk about the health benefits and nutritional value of six protein-rich dals that can significantly boost your health.


  1. Urad Dal

Urad dal, also known as black gram, is a powerhouse of nutrients. It contains an impressive 26 grams of protein per 100 grams serving. Rich in proteins and Vitamin B, it’s a versatile ingredient used extensively in South Indian dishes like Idli, Dosa, and Vada. Urad dal is also a great source of dietary fiber, potassium, phosphorus, magnesium, copper, selenium, manganese, vitamin B5, and vitamin D. This dal enhances energy levels, improves digestion, and eases constipation due to its laxative properties. For those with stomach ailments, soaking urad dal overnight can help reduce its acidic nature, making it easier to digest.


  1. Toor Dal

Toor dal, is used in many Indian households. With about 12 grams of protein per 100 grams, it’s an excellent addition to a balanced diet. Toor dal is rich in dietary fiber, which aids digestion and boosts immunity. It’s particularly beneficial for people with diabetes and high cholesterol, as regular consumption can lower blood sugar and cholesterol levels. A small cup of arhar dal provides 7.2 grams of protein and is a good source of potassium, phosphorus, selenium, thiamine, and copper, essential for muscle building and improving red blood cell count.


  1. Chana Dal

Chana dal, is not only delicious but also packed with nutrients. A 100 grams serving contains around 13 grams of protein. This dal is high in dietary fibre and essential minerals like copper and manganese. Chana dal is particularly beneficial for children as it promotes growth and development due to its high protein and nutrient content. It’s a low glycemic index food, making it a healthy choice for maintaining stable blood sugar levels. Including chana dal in your diet ensures a good intake of protein, iron, calcium, and potassium, contributing to overall health and well-being.


  1. Moong Dal

Moong dal, also known as green gram, is one of the most diet-friendly dals. It’s low in calories but rich in iron and potassium, providing around 24 grams of protein per 100 grams. This makes moong dal an excellent choice for vegetarians and vegans looking to increase their protein intake. It has a balanced profile of essential amino acids, and when combined with other plant-based proteins like rice, it forms a complete protein source. Additionally, moong dal is a good source of dietary fibre and minerals such as folate, iron, magnesium, potassium, and B vitamins. Its low-fat content makes it an ideal option for those watching their fat intake.


  1. Masoor Dal

Masoor dal, is a nutritious and light option for those with digestive issues like acid reflux. With about 9 grams of protein per 100 grams, masoor dal is great for a balanced diet. It’s rich in essential nutrients such as fibre, iron, folate, and various vitamins and minerals. Masoor dal also improves blood circulation and supports overall health. For individuals on a vegetarian or vegan diet, it provides a valuable source of plant-based protein and a relatively well-balanced amino acid profile. Including masoor dal in your diet can help meet protein needs and promote overall well-being.


  1. Fry Chana Dal

Fry chana dal is a convenient and protein-rich snack option. It’s an excellent source of plant-based protein, essential for muscle growth and repair. Fry chana dal offers not only protein but also dietary fiber and essential minerals like iron, folate, and magnesium. These nutrients are important for overall health, including bone health, muscle function, and nerve function. Its high protein content makes it a suitable snack for those looking to increase their protein intake in a healthy and delicious way.


In conclusion, incorporating these protein-rich dals into your diet can provide numerous health benefits. They not only offer a substantial amount of protein but also bring a variety of essential nutrients to the table. Whether you are a vegetarian, vegan, or simply looking to diversify your protein sources, these dals are a great addition to a balanced and nutritious diet.

𝑌𝑜𝑢 𝑐𝑎𝑛 𝑛𝑜𝑤 𝑏𝑢𝑦 𝑎𝑙𝑙 𝑡ℎ𝑒𝑠𝑒 ℎ𝑖𝑔ℎ-𝑝𝑟𝑜𝑡𝑒𝑖𝑛 𝑑𝑎𝑙𝑠 𝑓𝑟𝑜𝑚 𝑽𝒊𝒋𝒂𝒚𝒂𝒍𝒂𝒌𝒔𝒉𝒎𝒊 𝑫𝒆𝒆𝒓 𝒃𝒓𝒂𝒏𝒅, 𝒂𝒗𝒂𝒊𝒍𝒂𝒃𝒍𝒆 𝒐𝒏 𝑨𝒎𝒂𝒛𝒐𝒏.

𝑶𝒓𝒅𝒆𝒓 𝒏𝒐𝒘!