India's Protein Powerhouse
Toor, moong, urad, chana, masoor, horse gram, and more. Complete guides to protein content, cooking, antinutrients, and pesticide concerns.
Indian Dals & Pulses — Nutrition Comparison (per 100g raw, IFCT 2017)
| Dal / Pulse | Protein (g) | Fibre (g) | Iron (mg) | GI (cooked) | Cook Time |
|---|---|---|---|---|---|
| Toor Dal | 22.3 | 15.0 | 5.2 | 29 | 20–25 min (PC) |
| Moong Dal (split) | 24.0 | 16.3 | 4.5 | 25 | 10–15 min |
| Green Gram (whole) | 24.0 | 16.3 | 4.5 | 25–35 | 20–25 min (PC) |
| Chana Dal | 22.5 | 8.0 | 4.9 | 8–10 | 25–30 min (PC) |
| Urad Dal | 25.2 | 18.3 | 7.6 | 43 | 30–40 min (PC) |
| Masoor Dal | 25.4 | 10.9 | 7.6 | 26 | 15–20 min |
| Horse Gram | 22.0 | 5.0 | 7.0 | 51 | 30–40 min (PC) |
| Kabuli Chana | 19.3 | 17.4 | 4.3 | 28 | 40–60 min (PC) |
| Brown Chana (Kala) | 20.5 | 19.9 | 4.5 | 32 | 30–40 min (PC) |
| Rajma (Kidney Beans) | 24.0 | 25.0 | 8.2 | 29 | 40–60 min (PC) |
| Cowpea (Lobiya) | 23.6 | 10.6 | 8.3 | 33 | 25–35 min (PC) |
| Soyabean | 36.5 | 13.0 | 15.7 | 15–20 | 60–90 min (PC) |
PC = Pressure Cooker. GI values from published literature. Soak all dals 4–8 hours before cooking to reduce antinutrients. Source: IFCT 2017.
Product Guides
Toor Dal (Pigeon Pea)
22.3g protein, GI 29. India's most consumed dal — pesticide concerns, soaking guide, and sambhar recipes.
Moong Dal (Split Green Gram)
24g protein, GI 25. Most digestible dal — good for babies, elderly, and post-illness recovery.
Green Gram (Whole Moong)
Whole mung beans — superior to split dal for sprouting. Complete nutrition and sprouting guide.
Chana Dal (Split Bengal Gram)
22.5g protein, GI 8–10 — lowest GI of all dals. Best dal for diabetics.
Urad Dal (Black Gram)
25.2g protein. The idli and dal makhani dal. High iron, calcium, and phosphorus.
Masoor Dal (Red Lentil)
25.4g protein, fastest cooking dal. High iron at 7.6mg/100g — complete guide.
Horse Gram (Hurali)
Karnataka's traditional superfood. Protein 22g, iron 7mg. Ancient use for kidney stones and diabetes.
Kabuli Chana (White Chickpea)
19g protein, high fibre, GI 28. Chhole, hummus, and the health benefits of chickpeas.
Brown Chana (Kala Chana)
Higher fibre and more antioxidants than yellow chana. Traditional sprout and sundal ingredient.
Rajma (Red Kidney Beans)
24g protein, must be cooked thoroughly — raw lectins are toxic. North Indian comfort food guide.
Cowpea (Lobiya / Chawli)
23g protein, high iron and folate. South and North Indian dal — complete nutrition guide.
Soyabean (Whole)
36g protein — highest of all pulses. Phytoestrogen debate, thyroid concerns, and complete nutrition.
Groundnut (Peanut)
26g protein per 100g — highest legume protein. Chutney, snack, oil source. Complete nutrition guide.
Knowledge Articles
Dal Protein Comparison — All 12 Dals Ranked
Which dal has the most protein, best GI, highest iron, and lowest antinutrients.
Soaking and Sprouting Dals — Why It Matters
How soaking reduces phytic acid, flatulence, and cooking time. Sprouting multiplies nutrients.
Pesticide Residues in Indian Dals
FSSAI data on which dals have highest contamination and why buying organic matters.
Complete Vegetarian Protein Guide for India
How to get complete protein from dal + rice, sprouts, and combinations.