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About this tool
Protein and calories per katori for toor, moong, masoor, chana, urad and mixed dals, against your daily target.
This calculator works out the protein in a dal serving from the raw dal that actually goes into it, rather than from the cooked volume — because a thin pourable dal holds around 15 g of raw dal per katori while a thick dal holds closer to 40 g, and the protein differs by nearly three times. It covers ten pulses with their published composition per 100 g raw, from masoor at 25.1 g protein down to kabuli chana at 17.1 g, adds the tadka oil to the calorie total, and compares the result with a daily protein target of about 0.83 g per kg of body weight for a healthy adult.
Open Dal Protein Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Set the raw dal per katori and the protein figure stops being a guess.
A sorted comparison shows which dal gives the most protein per katori at your consistency.
Oil and ghee added to the pot are included in the calories, where most estimates ignore them.
An everyday dal made with about 25 g of raw dal per katori gives roughly 5 to 6 g of protein — 5.6 g for toor, 6.3 g for masoor and 5.2 g for chana dal. A thin dal made with 15 g of raw dal drops to around 3 to 4 g, and a thick dal at 40 g rises to 8 to 10 g.
Per 100 g of raw dal, masoor (red lentil) leads at about 25.1 g of protein, followed by moong dal at 24.5 g and urad and whole moong at about 24 g. Toor dal is 22.3 g, chana dal 20.8 g and kabuli chana the lowest at about 17.1 g.
The ICMR-NIN recommendation for a healthy sedentary Indian adult is about 0.83 g of protein per kg of body weight per day — roughly 58 g for a 70 kg person. Older adults and people training hard are often advised more, in the 1.0 to 1.2 g/kg range. Kidney disease, pregnancy and illness change the target, so check with your doctor.
On its own, pulses are relatively low in the amino acid methionine, while cereals such as rice and wheat are low in lysine. Eaten together in the same day — dal with rice or roti — they complement each other and supply a better amino acid balance than either does alone, which is why the traditional pairing works nutritionally.
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