The short answer
100 g of toor dal (dry, uncooked) has 21.7 g of protein and 331 kcal.1 That's about 44% of the 50 g of protein ICMR-NIN suggests a day for a 60 kg adult.2
Nutrition in 100 g of toor dal
| Per 100 g | Amount |
|---|---|
| Energy | 331 kcal (1384 kJ) |
| Protein | 21.7 g ± 0.5 |
| Fat | 1.6 g |
| Carbohydrate | 55.2 g |
| Fibre | 9.1 g |
| Water | 9.2 g |
These figures are for dry, uncooked toor dal. Dal soaks up water as it cooks, so 100 g of cooked dal holds much less protein than 100 g of dry dal, even though the protein in the pot hardly changes. Weigh it dry for an accurate count.
How much toor dal for your protein?
The amounts below are worked out from IFCT's figure of 21.7 g per 100 g. To see how toor dal fits into a whole day, add it in the day builder.
| To get | Eat about | Calories |
|---|---|---|
| 10 g of protein | 46 g (dry, uncooked weight) | 152 kcal |
| 20 g of protein | 92 g (dry, uncooked weight) | 305 kcal |
| 30 g of protein | 138 g (dry, uncooked weight) | 457 kcal |
How toor dal compares
Toor dal has more protein per 100 g than 89% of the 542 foods in IFCT 2017. Here it is beside the other pulses and dals we cover:
| Pulses and dals | Protein / 100 g | kcal | From protein |
|---|---|---|---|
| Soybean | 37.8 g | 377 | 41% |
| Masoor dal | 24.4 g | 322 | 31% |
| Moong dal | 23.9 g | 326 | 30% |
| Urad dal | 23.1 g | 324 | 29% |
| Whole moong | 22.5 g | 294 | 31% |
| Whole masoor | 22.5 g | 299 | 31% |
| Whole urad | 22 g | 291 | 31% |
| Horse gram | 21.7 g | 330 | 27% |
| Toor dal | 21.7 g | 331 | 27% |
| Chana dal | 21.6 g | 329 | 27% |
| Lobia | 21.3 g | 320 | 27% |
| Dried peas | 20.4 g | 303 | 27% |
| Rajma | 19.9 g | 299 | 27% |
| Moth beans | 19.8 g | 309 | 26% |
| Kala chana | 18.8 g | 287 | 27% |
Other vegetarian foods with similar protein: peanuts (23.7 g), sunflower seeds (23.5 g), halim seeds (23.4 g), pistachios (23.4 g), sesame seeds (21.7 g). For more protein per 100 g, try soybean (37.8 g), masoor dal (24.4 g), moong dal (23.9 g). See every food on one protein chart.
Protein quality
Pulses are among the richest plant sources of protein. Their protein is rich in lysine but low in the sulphur amino acids (methionine and cysteine), while cereals are the other way round. That is why dal with rice or roti works so well: eaten together, they give a more complete mix of the amino acids your body needs.3
Toor dal in Indian languages
Names as listed in IFCT 2017, which records what the food is called in each region it was sampled from.1
- Assamese
- Rohor dail
- Bengali
- , Kash., H. Arhar dal
- Gujarati
- Tuver ni daad
- Kannada
- Thugare bele
- Malayalam
- Tuvaru parippu
- Marathi
- Turdal
- Odia
- Harada dal
- Punjabi
- Arhar dal
- Telugu
- Kandi pappu
- Tamil
- Tuvaramparuppu
- Urdu
- Tuvar ki dal
Common questions
How much protein is in 100 g of toor dal?
21.7 g, according to the Indian Food Composition Tables 2017 from ICMR-NIN. That's for dry, uncooked toor dal, per 100 g of the edible part. 100 g also gives 331 kcal.
How much toor dal gives 20 g of protein?
About 92 g (dry, uncooked weight). That's roughly 40% of the 50 g a day ICMR-NIN suggests for a 60 kg adult.
Is toor dal a good source of protein?
27% of its calories come from protein, and it has more protein per 100 g than 89% of the 542 foods in IFCT 2017. Pulses are among the richest plant sources of protein.
Does cooking toor dal reduce its protein?
Barely. What changes is the weight: toor dal soaks up water, so 100 g cooked has far less protein than 100 g dry. The protein you put in the pot stays in the dal. Weigh it dry, or count the dry amount you cooked.
References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. nin.res.in. Read through the open-data copy by Subhajit Sahu (ifct2017, MIT licence).
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. 2020. nin.res.in
- WHO/FAO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935, 2007. who.int