Protein in Masoor Dal (Red Lentils): Full Breakdown
Masoor dal (red lentils) contains approximately 25 g of protein per 100 g in its dry, uncooked form. Once cooked into everyday masoor dal, it drops to roughly 6–8 g per 100 g because it absorbs water — so one katori (~150 g cooked) gives you about 9–12 g of protein. It is one of the fastest-cooking, easiest-to-digest dals in the Indian kitchen.
- Dry masoor dal has approximately 25 g of protein per 100 g — on par with moong and chana dal.
- Cooked, that falls to about 6–8 g per 100 g; a standard katori (~150 g) delivers roughly 9–12 g of protein.
- Like all dals, masoor is low in the amino acid methionine — pairing it with rice or roti makes the protein more complete.
- Masoor dal cooks in 15–20 minutes without soaking and is gentle on digestion, making it ideal for daily meals, kids and elders.
- Hitting 50–60 g of protein a day from dal alone means 5–6 katoris — more than most Indians eat, which is where the protein gap appears.
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How Much Protein Is in Masoor Dal, Really?
Masoor dal — the salmon-orange split red lentil that turns golden-yellow when cooked — is one of the most convenient pulses in the Indian pantry. It needs no soaking, cooks in under 20 minutes, and sits lighter on the stomach than heavier dals like rajma or chana. But how much protein does it actually deliver?
The honest answer depends entirely on whether you are talking about the dry lentil in the packet or the cooked dal in your katori. Dry masoor dal carries about 25 g of protein per 100 g, which sounds impressive. But you never eat it dry. Once it soaks up water and turns into that comforting yellow dal, the protein is diluted across a much larger, heavier volume — landing at roughly 6–8 g per 100 g cooked. Understanding this difference is the single most useful thing you can know about dal protein.
Masoor Dal Protein: Per 100g vs Per Katori
Here is the practical breakdown Indians actually need — not the packet number, but the katori number. A standard Indian katori holds roughly 150 g of cooked dal, though this varies with how thick or watery (patli) you keep it.
- Dry masoor dal (per 100 g): approximately 25 g protein
- Cooked masoor dal (per 100 g): approximately 6–8 g protein
- One katori (~150 g cooked): approximately 9–12 g protein
- A thick, dal-heavy serving: can reach the higher end (~11–12 g)
- A thin restaurant-style dal: can dip to 6–7 g per bowl
So when you eat two katoris of masoor dal across the day — a fairly typical amount — you are getting roughly 18–24 g of protein from it. Useful, but far from a full day's requirement on its own.
Masoor Dal vs Other Indian Dals and Foods
The values below draw on well-established Indian Food Composition Tables (IFCT) and ICMR-NIN reference data. Dry weight means raw uncooked pulse; cooked figures reflect standard boiling or pressure cooking without added cream, ghee or oil. All numbers are approximate and vary by ±1–2 g with variety and cooking style.
| Food | Protein (dry / raw, per 100 g) | Protein (cooked, per 100 g) | Protein per typical Indian serving |
|---|---|---|---|
| Masoor dal (red lentil) | ~25 g | ~6–8 g | ~9–12 g / katori (~150 g) |
| Moong dal (split green gram) | ~24 g | ~7–8 g | ~11–12 g / katori |
| Chana dal (split Bengal gram) | ~25–26 g | ~8–9 g | ~12–13 g / katori |
| Toor / Arhar dal (pigeon pea) | ~22 g | ~7 g | ~10–11 g / katori |
| Rajma (kidney beans, whole) | ~23 g | ~8–9 g | ~12–13 g / katori |
| Paneer | — | ~18–20 g | ~9–10 g / 50 g cube |
| Soya chunks (dry) | ~52 g | — | ~13 g / 25 g dry handful |
| Roasted chana (bhuna chana) | ~18–20 g | — | ~5–6 g / 30 g mutthi |
| Curd (dahi) | — | ~3–4 g | ~3–4 g / katori (~100 g) |
| Roti (whole wheat) | — | — | ~2.5–3 g / roti |
Note: Masoor dal sits right in the middle of the dal pack for protein — comparable to moong, slightly below chana. Where it wins is convenience and digestibility, not a dramatically higher protein number.
Is the Protein in Masoor Dal Complete?
This is a question that comes up in almost every Indian household discussion about protein. The short answer is no — masoor dal, like every dal, is not a complete protein on its own. It is rich in the amino acid lysine but low in methionine, one of the nine essential amino acids the body cannot make itself.
The good news is that Indian cuisine solved this problem centuries ago without knowing the science. Rice and wheat (roti) are the mirror image of dal — higher in methionine, lower in lysine. So the humble combination of masoor dal + rice or masoor dal + roti creates a far more complete amino acid profile than either food alone. You do not even need to eat them in the same bite; the same meal, or even the same day, is enough for your body to combine them. Our complete guide to plant protein in India explains this complementary-protein logic in more depth.
Why Masoor Dal Is a Smart Everyday Choice
Protein content is only part of why masoor dal deserves a regular spot in your kitchen. A few practical advantages stand out for Indian home cooking:
- No soaking, fast cooking: Masoor cooks in 15–20 minutes, making it the go-to dal on busy weeknights.
- Easy to digest: It is one of the lightest dals, which makes it a common first food for babies (as masoor dal ka pani) and a comfortable option for elders or anyone with a sensitive gut.
- Iron and fibre: Beyond protein, masoor dal contributes plant iron and dietary fibre — useful nutrients that are often under-consumed in Indian diets.
- Budget-friendly: At roughly Rs 90–140 per kg depending on brand and city, masoor is among the most affordable protein sources in India, working out to just a few rupees per katori.
- Versatile: From simple masoor dal tadka to dal soups, khichdi and even lentil cheela, it fits countless everyday preparations.
How Much Masoor Dal to Hit Your Daily Protein Target?
ICMR-NIN recommends roughly 0.8–1.0 g of protein per kg of body weight per day for sedentary to moderately active Indian adults. Active individuals building muscle are often advised to aim higher, around 1.2–1.6 g/kg. For a 60 kg adult:
- Minimum daily target: approximately 48–60 g of protein
- Active / fitness goal: approximately 72–96 g per day
At roughly 9–12 g of protein per katori of cooked masoor dal, you would need about 5–6 katoris a day to reach even the minimum from dal alone — before counting any protein from roti, rice, curd or vegetables. That is a lot more dal than most Indians actually eat, which is typically 1–2 katoris across the day. This everyday shortfall is a big reason dietary protein inadequacy is so widespread in India, even though pulses are a daily staple. Our overview of whole-body nutrition puts protein into the wider context of what the Indian diet often misses.
When Dal Alone Is Not Enough
Masoor dal is genuinely good food — affordable, digestible and nutritious. But if you are active, trying to build or hold muscle, managing weight, or simply too busy to cook and eat 5–6 katoris of dal daily, relying on dal alone to meet your protein needs is unrealistic. This is not about replacing dal; it is about filling the gap it leaves on real, hectic days.
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Frequently asked questions
How much protein is in 100g of masoor dal?
Dry, uncooked masoor dal contains approximately 25 g of protein per 100 g. Once cooked, it absorbs water and the protein density falls to roughly 6–8 g per 100 g of cooked dal. The packet number and the katori number are very different, so always think in terms of your actual serving.
How much protein is in one katori of masoor dal?
One standard katori of cooked masoor dal (~150 g) provides approximately 9–12 g of protein. A thick, dense preparation lands at the higher end, while a thin, watery dal can drop to about 6–7 g per bowl.
Which has more protein, masoor dal or moong dal?
They are very close. Both dry masoor and moong dal carry roughly 24–25 g of protein per 100 g. Per cooked katori, moong dal is often marginally higher (~11–12 g vs ~9–12 g for masoor), but the difference is small. Choose based on taste, digestibility and what suits your meal rather than protein alone.
Is masoor dal a complete protein?
No. Masoor dal is low in the amino acid methionine, so on its own it is an incomplete protein. Pairing it with rice or roti in the same meal or day creates a complementary amino-acid profile that covers all the essential amino acids — which is exactly why traditional dal-chawal works so well.
Can I meet my daily protein needs with masoor dal alone?
It is very difficult in practice. A 60 kg adult needs roughly 48–60 g of protein a day, and at 9–12 g per katori you would need 5–6 katoris of masoor dal daily from this source alone. Most Indians eat only 1–2 katoris, so dal usually needs to be combined with other protein foods — or supplemented — to close the gap. If you are managing a health condition such as diabetes, PCOS or kidney disease, speak to a doctor or registered dietitian before making major diet changes.
Masoor dal is one of the easiest, most affordable proteins in the Indian kitchen — but a katori or two rarely covers a full day's protein needs. KABO's all-in-one shake delivers 23.11 g of complete plant protein per serving alongside 60+ superfoods, 26 vitamins and minerals and probiotics, built on the same dal + rice complementary logic in a concentrated form. It is not a replacement for real food — it is what fills the gap when your meals cannot. Explore KABO and see if it fits your routine.