Masoor dal (red lentil, Lens culinaris) contains 25 grams of protein per 100 grams of raw, dry dal, among the highest protein content of any commonly consumed Indian dal, according to the ICMR's Indian Food Composition Tables 2017. It also provides 7.6 mg of iron (42% of women's daily RDA), 11.5 g of dietary fibre, 479 mcg of folate, and a glycaemic index of approximately 28, the lowest GI of any common Indian dal, making masoor one of the most nutritionally complete and blood-sugar-friendly pulses in Indian cuisine.
Table of Contents
- Masoor Dal Protein per 100 g
- Raw vs Cooked Masoor Dal: Protein and Nutrition Changes
- Full Nutritional Profile: Macros and Micros
- Masoor Dal vs Other Common Dals: Comparison Table
- Masoor Dal Amino Acid Profile
- How Much Masoor Dal Per Day for Protein Targets
- Best Cooking Methods to Retain Protein
- Frequently Asked Questions
- About This Article
Masoor Dal Protein per 100 g
Source: ICMR Indian Food Composition Tables 2017. Values for raw, split, red masoor dal.
| Serving Size | Protein | Calories | Fibre | Iron | GI |
|---|---|---|---|---|---|
| Per 100 g raw (dry) | 25 g | 343 kcal | 11.5 g | 7.6 mg | ~28 |
| Per 50 g (1 katori dry - standard serving) | 12.5 g | 171 kcal | 5.75 g | 3.8 mg | ~28 |
| Per 200 g cooked dal (from 50 g dry) | ~8.5 g | ~130 kcal | ~4 g | ~2.6 mg | ~28 |
| Per glass sattu drink (reference) | 6-7 g (30g sattu) | ~122 kcal | 2.3 g | 2.4 mg | ~40 |
The standout number: 25 g protein per 100 g raw - placing masoor dal among the highest-protein common Indian dals, alongside urad dal (25 g/100g, comparable) and ahead of moong dal (24 g/100g), toor dal (22 g/100g), and chana dal (20 g/100g). This makes a standard 50 g dry serving of masoor dal equivalent to approximately 12.5 g protein, roughly the same protein as two eggs.
Raw vs Cooked Masoor Dal: Protein and Nutrition Changes
Cooking significantly affects masoor dal's nutrient density per gram primarily through water absorption that dilutes concentrations rather than destroying nutrients.
| Form | Protein per 100g | Calories per 100g | Fibre per 100g | Iron per 100g | Notes |
|---|---|---|---|---|---|
| Raw dry masoor | 25 g | 343 kcal | 11.5 g | 7.6 mg | Reference point: not eaten directly |
| Soaked (8 hrs, drained) | ~18 g | ~240 kcal | ~8.5 g | ~5 g | Water absorption increases the weight by ~35% |
| Pressure-cooked (plain) | ~9 g | ~120 kcal | ~4 g | ~2.6 mg | Weight doubles from water absorption |
| Cooked dal (with tadka) | ~7-8 g | ~110-130 kcal | ~3.5 g | ~2.3 mg | Added oil increases calories; protein unchanged |
| Sprouted masoor | ~8 g | ~105 kcal | ~5 g | ~3 mg | Sprouting increases Vitamin C and bioavailability |
Key insight: When people say masoor dal "only has 9 g protein per 100 g," they are quoting the cooked value. This is accurate but misleading without context it takes approximately 50 g of dry masoor to make 100 g of cooked dal. The 50 g dry serving provides 12.5 g protein and is the relevant real-world serving size. Cooking does not destroy protein; it dilutes concentration through water absorption.
Sprouting bonus: Soaking and sprouting masoor dal (24-48 hours) reduces phytic acid by 30-50%, significantly improving the bioavailability of iron and zinc from the already cooked protein content. It also generates measurable Vitamin C (absent in raw or cooked dal), further enhancing iron absorption.
Full Nutritional Profile: Macros and Micros
Source: ICMR Indian Food Composition Tables 2017. Per 100 g raw, split red masoor dal (lal masoor).
Macronutrients:
| Macro | Per 100 g | Notes |
|---|---|---|
| Energy (kcal) | 343 | Moderate; comparable to other dals |
| Protein (g) | 25 | Highest of common Indian dals |
| Carbohydrates (g) | 59.0 | Mostly complex, slow-release |
| Dietary Fibre (g) | 11.5 | Supports gut health and blood sugar |
| Fat (g) | 1.1 | Very low; essentially fat-free |
| Moisture (g) | 11.2 | Standard dry grain level |
Micronutrients:
| Micro | Per 100 g | % Adult Daily RDA | Significance |
|---|---|---|---|
| Iron (mg) | 7.6 | 42% (women) / 95% (men) | Second-highest iron of common Indian dals |
| Folate / B9 (mcg) | 479 | 120% | Critical for pregnancy and cell division |
| Phosphorus (mg) | 294 | 42% | Bone mineralisation, energy metabolism |
| Potassium (mg) | 677 | 14% | Blood pressure, cardiovascular health |
| Magnesium (mg) | 47 | 12% | Muscle function, sleep support |
| Calcium (mg) | 56 | 6% | Modest; pair with dairy or ragi |
| Zinc (mg) | 3.3 | 30% | Immune function, protein synthesis |
| Thiamine (B1, mg) | 0.46 | 38% | Energy metabolism |
| Vitamin B6 (mg) | 0.54 | 42% | Protein metabolism (supports protein use) |
| Glycaemic Index | ~28 | - | Lowest of common Indian dals |
Three standout micronutrients:
- 479 mcg folate - 120% of adult daily RDA; the highest folate of common Indian dals after arhar (456 mcg). Critical for pregnant women and cell division.
- 7.6 mg iron - addressing one of India's most prevalent deficiencies; the iron is non-haem, and absorption is enhanced 2-3x by consuming with Vitamin C (lemon in dal, amla juice before the meal).
- GI of ~28 - the lowest GI of any common Indian dal, lower than moong (38), arhar (42), and chana (8-11 depends on preparation). For blood sugar management, masoor is the fastest-cooking, most practically accessible low-GI dal option.
Masoor Dal vs Other Common Dals: Comparison Table
Source: ICMR Indian Food Composition Tables 2017. Per 100 g raw, dry.
| Dal | Protein (g) | Fibre (g) | Iron (mg) | Folate (mcg) | GI | Cook Time | Cost (approx) |
|---|---|---|---|---|---|---|---|
| Masoor Dal | 25 | 11.5 | 7.6 | 479 | ~28 | 15 min | Rs 100-150/kg |
| Moong Dal | 24 | 16.3 | 6.7 | 625 | ~38 | 10-15 min | Rs 120-180/kg |
| Urad Dal | 25 | 18.3 | 9.1 | 628 | ~43 | 30-35 min | Rs 150-220/kg |
| Arhar / Toor Dal | 22 | 15.0 | 5.3 | 456 | ~42 | 20-25 min | Rs 130-180/kg |
| Chana Dal | 20 | 12.0 | 4.9 | 340 | ~8-11 | 25-30 min | Rs 90-130/kg |
What this table reveals: Masoor dal wins on GI (~28 - dramatically lower than all others), is tied for highest protein (25g, matched only by urad dal), and offers the fastest cook time (15 minutes without soaking). For busy households seeking maximum protein with minimum cooking time and the best blood sugar management profile, masoor dal is objectively the most practical choice in the dal category.
Masoor Dal Amino Acid Profile
Masoor dal is a near-complete protein with one limiting amino acid - methionine and cysteine (sulphur amino acids) - common to all legumes.
| Essential Amino Acid | Per 100g Raw | RDA Coverage | Notes |
|---|---|---|---|
| Lysine | ~1,800 mg | ~115% | Excellent; the amino acid lacking in cereals |
| Leucine | ~1,900 mg | ~86% | Muscle protein synthesis trigger |
| Isoleucine | ~1,050 mg | ~85% | Energy during exercise |
| Valine | ~1,180 mg | ~82% | Muscle repair |
| Threonine | ~960 mg | ~97% | Gut integrity, collagen |
| Phenylalanine + Tyrosine | ~2,200 mg | ~96% | Neurotransmitter precursors |
| Tryptophan | ~240 mg | ~77% | Serotonin precursor |
| Methionine + Cysteine | ~430 mg | ~49% | Limiting amino acid |
Source: FAO/WHO Essential Amino Acid Requirements, WHO Technical Report Series 935, 2007.
The complementary protein principle: Masoor dal's limiting methionine is directly supplemented by cereals (rice and wheat are rich in methionine but low in lysine). The traditional Indian combination of masoor dal with rice or roti is nutritionally complete - both amino acid profiles complement each other to produce a near-perfect essential amino acid score. This is the biochemical logic behind India's dal-roti and dal-chawal tradition.
How Much Masoor Dal Per Day for Protein Targets
| Body Weight | Sedentary (0.8g/kg) | Active (1.2g/kg) | Athlete (1.6g/kg) | Masoor Needed (sedentary) | Masoor Needed (active) |
|---|---|---|---|---|---|
| 50 kg | 40 g/day | 60 g/day | 80 g/day | 160 g dry | 240 g dry |
| 60 kg | 48 g/day | 72 g/day | 96 g/day | 192 g dry | 288 g dry |
| 70 kg | 56 g/day | 84 g/day | 112 g/day | 224 g dry | 336 g dry |
RDA values per ICMR-NIN Dietary Guidelines 2024.
Practical interpretation: Masoor dal alone cannot and should not be the only protein source. Realistic daily contribution: 1-2 katori cooked masoor dal (from 50-100 g dry) provides 12.5-25 g protein - approximately 25-50% of a sedentary adult's daily requirement. Combine with other protein sources: curd, sattu, paneer, eggs, or other dals for complete daily protein adequacy.
For the full protein source comparison across Indian plant foods, see our [sattu protein per 100g guide] and [chana sattu benefits guide].
Best Cooking Methods to Retain Protein
Masoor dal's protein content is heat-stable - cooking does not destroy amino acids. What matters is minimising anti-nutritional factor load and maximising mineral bioavailability:
1. Soak before cooking (30-60 minutes minimum) Soaking reduces phytic acid by 20-30%, directly improving iron and zinc absorption from masoor's already high mineral content. Even a brief 30-minute soak before pressure cooking makes a measurable nutritional difference.
2. Pressure cook (fastest, most practical) 15 minutes in a pressure cooker (2-3 whistles) fully cooks split red masoor. No soaking required for split dal - though soaking still improves bioavailability. Retains all protein, most minerals, and most B vitamins.
3. Sprouting (highest bioavailability) Soak 8 hours, drain, leave covered for 24-48 hours until small tails appear. Sprouting reduces phytic acid by 30-50%, generates Vitamin C, improves iron and zinc bioavailability, and slightly increases digestible protein. Best for people specifically maximising masoor's nutritional efficiency.
4. Add Vitamin C at serving time Squeeze half a lemon over cooked masoor dal before serving, or pair with tomato-based preparations. This simple step increases non-haem iron absorption by 2-3 times through the established Fe3+-to-Fe2+ conversion mechanism.
5. Avoid prolonged boiling in excess water Boiling masoor dal in large quantities of water that are then discarded (some pressure cooker methods) leaches water-soluble B vitamins (folate, thiamine, B6) into the cooking water. Cook with just enough water to be fully absorbed, or use the cooking liquid in the dal preparation.
Organic Mandya's [single-origin masoor dal] is stone-processed from Karnataka-grown lentils - chemical-free, FSSAI certified, with no polishing agents that strip the outer bran layer where the majority of iron and B vitamins reside.
FAQs
Q1. How much protein is in masoor dal per 100g?
Masoor dal (red lentil, Lens culinaris) contains 25 grams of protein per 100 grams of raw, dry dal, per the ICMR's Indian Food Composition Tables 2017. This places it among the highest-protein common Indian dals alongside urad dal (also 25 g/100g). When cooked, the protein concentration falls to approximately 9 g per 100 g cooked, but this is due to water absorption during cooking, not protein loss. A standard 50 g dry serving (1 katori) provides 12.5 g protein, equivalent to approximately two large eggs.
Q2. Is masoor dal high in protein?
Yes - masoor dal is among the highest-protein foods in the Indian plant-based diet at 25 g per 100 g raw. It is comparable to urad dal (25 g/100g), higher than moong (24 g), toor (22 g), and chana dal (20 g). Its protein quality is good, but not complete methionine is the limiting amino acid, corrected by pairing with any cereal (rice or roti), which is why the traditional dal-roti combination is nutritionally complete. It also has a low GI of ~28 and high iron (7.6 mg/100g), making it the most practically useful dal for simultaneous protein and blood sugar management.
Q3. Is masoor dal good for weight loss?
Yes - masoor dal is one of the best foods for weight management. At approximately 130 kcal per 200 g cooked serving, it provides 8.5 g protein, 4 g fibre, and a GI of ~28 - three properties that together create strong satiety, prevent blood sugar spikes, and support lean muscle maintenance during calorie restriction. Its fast cook time (15 minutes) removes the practical barrier of cooking a protein-rich meal. The ICMR-NIN Dietary Guidelines 2024 recommend daily pulse consumption as the foundation of healthy Indian weight management.
Q4. How much masoor dal should I eat per day?
A standard daily serving of masoor dal is 50-100 g dry weight (1-2 katori), providing 12.5-25 g protein. For a sedentary adult targeting 50-60 g daily protein, masoor dal can contribute 25-50% of that target, and the remainder from other protein sources (curd, paneer, sattu, eggs). For vegetarian athletes or gym-goers targeting 1.4-1.6 g protein per kg bodyweight, masoor dal is best consumed twice daily (lunch and dinner) alongside other high-protein foods. The ICMR-NIN 2024 guidelines recommend pulses at every meal for vegetarian protein adequacy.
About This Article
Sources:
- ICMR (Indian Council of Medical Research) - Indian Food Composition Tables 2017, National Institute of Nutrition, Hyderabad. Primary source for all nutritional values: protein (25 g/100g), iron (7.6 mg), folate (479 mcg), fibre (11.5 g), GI (~28), calories (343 kcal).
- ICMR-NIN - Dietary Guidelines for Indians, 2024. Source for daily protein RDA values and pulse consumption recommendations.
- FAO/WHO - Protein and Amino Acid Requirements in Human Nutrition, WHO Technical Report Series 935, 2007. Source for amino acid requirement reference pattern and essential amino acid table.
- International Tables of Glycemic Index and Glycemic Load Values (Atkinson FS, Foster-Powell K, Brand-Miller JC, Diabetes Care, 2008). Source for masoor dal GI value (~28) and comparative dal GI values.
- Published research on phytic acid reduction - Multiple peer-reviewed studies confirming 20-50% phytic acid reduction through soaking and sprouting legumes, and resulting improvement in iron and zinc bioavailability.
