India's Protein Powerhouse
Toor, moong, urad, masoor, horse gram, and 7 more. Protein-per-100g rankings, soaking guides, antinutrient reduction, and pesticide contamination data.
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.
3 min read
Moong Dal (Split Green Gram)
24g protein, GI 25. Most digestible dal — good for babies, elderly, and post-illness recovery.
5 min read
Green Gram (Whole Moong)
Whole mung beans — superior to split dal for sprouting. Complete nutrition and sprouting guide.
4 min read
Chana Dal (Split Bengal Gram)
22.5g protein, GI 8–10 — lowest GI of all dals. Best dal for diabetics.
4 min read
Urad Dal (Black Gram)
25.2g protein. The idli and dal makhani dal. High iron, calcium, and phosphorus.
3 min read
Masoor Dal (Red Lentil)
25.4g protein, fastest cooking dal. High iron at 7.6mg/100g — complete guide.
4 min read
Horse Gram (Hurali)
Karnataka's traditional superfood. Protein 22g, iron 7mg. Ancient use for kidney stones and diabetes.
4 min read
Kabuli Chana (White Chickpea)
19g protein, high fibre, GI 28. Chhole, hummus, and the health benefits of chickpeas.
3 min read
Brown Chana (Kala Chana)
Higher fibre and more antioxidants than yellow chana. Traditional sprout and sundal ingredient.
3 min read
Rajma (Red Kidney Beans)
24g protein, must be cooked thoroughly — raw lectins are toxic. North Indian comfort food guide.
4 min read
Cowpea (Lobiya / Chawli)
23g protein, high iron and folate. South and North Indian dal — complete nutrition guide.
3 min read
Soyabean (Whole)
36g protein — highest of all pulses. Phytoestrogen debate, thyroid concerns, and complete nutrition.
4 min read
Groundnut (Peanut)
26g protein per 100g — highest legume protein. Chutney, snack, oil source. Complete nutrition guide.
3 min read
Knowledge Articles
Dal Protein Comparison — All 12 Dals Ranked
Which dal has the most protein, best GI, highest iron, and lowest antinutrients.
3 min read
Soaking and Sprouting Dals — Why It Matters
How soaking reduces phytic acid, flatulence, and cooking time. Sprouting multiplies nutrients.
5 min read
Pesticide Residues in Indian Dals
FSSAI data on which dals have highest contamination and why buying organic matters.
5 min read
Complete Vegetarian Protein Guide for India
How to get complete protein from dal + rice, sprouts, and combinations.
4 min read