Protein in Toor / Arhar Dal: How Much Per Serving
Toor dal (arhar dal / pigeon pea) contains approximately 22 g of protein per 100 g of dry, uncooked dal, and about 7–8 g per 100 g once cooked. A standard katori of cooked toor dal (~150 g) delivers roughly 10–11 g of protein. A watery restaurant-style dal can give as little as 5–6 g per bowl, so thickness and dal-to-water ratio matter a lot.
- Dry toor/arhar dal has approximately 22 g of protein per 100 g; cooked, it is about 7–8 g per 100 g.
- One katori (~150 g cooked, ~30–35 g dry) gives roughly 10–11 g of protein — if cooked thick, not watery.
- Toor dal is low in the amino acid methionine, so pair it with rice or roti to complete the protein.
- To meet the ICMR-NIN target of ~0.8–1 g protein per kg body weight, most people need far more than the 1–2 katoris of dal they typically eat.
- Toor dal is a solid daily base, but bridging the full protein gap usually needs other sources too.
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How Much Protein Is in Toor / Arhar Dal?
Toor dal — also called arhar dal, tuvar dal, or pigeon pea — is the backbone of everyday Indian eating, from Gujarati dal to Andhra pappu to a simple dal-chawal or dal-roti dinner. On protein, the numbers are consistent with ICMR-NIN and USDA reference data: about 22 g of protein per 100 g of dry, split toor dal. That dry figure is what you will see quoted on most packets and nutrition tables.
But you never eat dal dry. During cooking, dal absorbs two to three times its weight in water, which dilutes the protein per gram of the final dish. So the more practical number is the cooked one: roughly 7–8 g of protein per 100 g of cooked toor dal. A typical katori holds about 150 g of cooked dal, which works out to approximately 10–11 g of protein per katori — assuming you cooked it reasonably thick rather than as a thin, pouring dal.
This is why the same "one katori of dal" can mean very different things. A dense home-style Gujarati or Maharashtrian dal made with a 1:3 dal-to-water ratio can hold 10–12 g of protein per katori, while a watered-down dal tadka at a restaurant may deliver only 5–6 g. If you are counting protein, thickness is the single biggest variable.
Toor Dal Protein vs Other Indian Dals
The values below draw on ICMR-NIN Nutritive Value of Indian Foods and the USDA FoodData Central database. "Dry" is raw uncooked dal; "cooked" is after standard boiling or pressure cooking without added cream or ghee. Treat all numbers as approximate — regional variety, water ratio, and cooking time can shift them by around ±1–2 g.
| Food | Protein (dry, per 100 g) | Protein (cooked, per 100 g) | Protein per katori (~150 g cooked) |
|---|---|---|---|
| Toor / arhar dal (pigeon pea) | ~22 g | ~7–8 g | ~10–11 g |
| Chana dal (split Bengal gram) | ~25 g | ~8–9 g | ~12–13 g |
| Moong dal (split green gram) | ~24 g | ~7–8 g | ~11 g |
| Masoor dal (red lentil) | ~25 g | ~8 g | ~12 g |
| Urad dal (split black gram) | ~25 g | ~8 g | ~12 g |
| Rajma (kidney beans, whole) | ~23 g | ~8–9 g | ~13 g |
| Soya chunks (dry) | ~52 g | — | — |
| Paneer | ~18–20 g | — | — |
Note: Toor dal sits slightly below chana, moong, masoor, and urad dal on protein, but it remains one of the most cooked and best-tolerated dals in Indian kitchens. A single roti adds roughly 2.5–3 g, and a katori of curd adds about 5–6 g, so the full plate usually adds up to more than the dal alone.
Is Toor Dal a Complete Protein?
On its own, no. Like almost every Indian dal, toor dal is rich in the amino acid lysine but low in methionine — one of the nine essential amino acids your body cannot make. Cereals such as rice and wheat have the opposite profile: higher in methionine, lower in lysine. This is exactly why the traditional Indian combination of dal + rice or dal + roti is more nutritionally complete than either food alone.
The FAO's report on dietary protein quality confirms that complementary pairing within the same meal — or even across the same day — effectively fills these amino-acid gaps. So your everyday dal-chawal is doing more protein work than it gets credit for. If you want the full picture on building complete protein from Indian foods, see our complete guide to plant protein in India.
How Much Toor Dal to Hit Your Daily Protein Target?
ICMR-NIN's Recommended Dietary Allowance for protein is approximately 0.8–1 g per kg of body weight per day for sedentary to moderately active Indian adults, with active people and those building muscle often advised toward 1.2–1.6 g/kg. For a 60 kg adult:
- Everyday target: roughly 48–60 g of protein per day
- Active or fitness goal: roughly 72–96 g per day
At about 10–11 g of protein per katori, you would need 5–6 katoris of toor dal a day to reach 48–60 g from dal alone — before counting roti, rice, or curd. That is far more dal than most Indians eat, which is typically 1–2 katoris across the day. This gap is a big reason protein inadequacy is common in India even though dal is a daily staple. For the bigger picture on covering all your needs, our whole-body nutrition guide is a useful next read.
Practical Tips to Get More Protein from Toor Dal
- Cook it thick: Use a 1:3 dal-to-water ratio instead of 1:5 or 1:6. A dense dal packs noticeably more protein per katori than a thin, pouring one.
- Always pair with a cereal: Eat toor dal with rice or roti in the same meal to complete the amino-acid profile.
- Add curd or a little paneer: Curd on the side or a spoon of paneer stirred in adds methionine and rounds out the protein.
- Mix your dals: A pancharatan or mixed dal that includes chana, moong, or masoor lifts the total protein above plain toor dal.
- Pressure cook: Pressure cooking reduces antinutrients like phytates better than open boiling, improving how much of the protein and minerals your body actually absorbs.
When Toor Dal Alone Is Not Enough
Toor dal is genuinely nutritious and belongs in your daily thali. But if you are active, managing weight, building muscle, or simply too busy to cook 5–6 dal servings a day, whole foods may not close the protein gap on their own. This is not about replacing dal — it is about complementing it on the days your meals fall short.
A complete plant protein blend using pea and brown rice protein mirrors the same complementary logic as dal + rice, just in a more concentrated form. KABO's Butter Coffee shake provides 23.11 g of plant protein per 54 g serving from a pea and brown-rice blend, plus 60+ superfoods, 26 vitamins and minerals (including biotin 40 mcg, B12, vitamin D, iron and zinc), 8 billion CFU probiotics, and digestive enzymes — dairy-free, lactose-free, and FSSAI-licensed. It uses no artificial sweeteners. If you are comparing options, our guide on how to choose a plant protein in India walks through what to look for.
Frequently asked questions
How much protein is in 100 g of toor dal?
Dry, uncooked toor (arhar) dal contains approximately 22 g of protein per 100 g. Once cooked, the same dal holds about 7–8 g of protein per 100 g, because it absorbs two to three times its weight in water during cooking.
How much protein is in one katori of toor dal?
A standard katori of cooked toor dal (~150 g) provides roughly 10–11 g of protein when cooked thick. A watery, restaurant-style dal can drop to about 5–6 g per bowl, so the dal-to-water ratio makes a real difference.
Is toor dal good for protein?
Yes, toor dal is a good everyday plant protein source and one of the most easily digested dals. It sits slightly below chana, moong, and masoor dal on protein per 100 g, but it is versatile, well-tolerated, and pairs perfectly with rice or roti to form a more complete protein.
Which has more protein, toor dal or chana dal?
Chana dal has slightly more protein — about 25 g per 100 g dry versus toor dal's ~22 g, and around 12–13 g per cooked katori versus toor dal's ~10–11 g. That said, toor dal is easier to digest and a fine daily choice when paired well with a cereal.
Can I meet my daily protein needs from toor dal alone?
It is difficult in practice. A 60 kg moderately active adult needs roughly 48–60 g of protein a day. At ~10–11 g per katori, that would mean 5–6 katoris of toor dal daily, before any roti, rice, or curd. Most people eat only 1–2 katoris, so other protein sources are usually needed to close the gap.
Toor dal is one of India's most beloved everyday proteins — but a katori or two rarely covers a full day's needs on its own. KABO's Butter Coffee shake is built on the same complementary plant-protein logic as dal + rice, with 23.11 g of plant protein per serving alongside 60+ superfoods and 26 vitamins and minerals. It is not a replacement for real food — it is what fills the gap on days your meals cannot. Explore KABO.