Dal vs Rajma vs Chana: Which Has the Most Protein?

Indian diets lean heavily on legumes for protein, and it's worth knowing exactly how the common ones stack up against each other rather than assuming they're interchangeable.

Cooked Legume Comparison (Per 100g)

Legume	Protein	Calories	Fiber
Toor dal (cooked)	~7g	~120 kcal	~5g
Moong dal (cooked)	~7-8g	~105 kcal	~5g
Masoor dal (cooked)	~9g	~116 kcal	~8g
Rajma (cooked)	~8-9g	~127 kcal	~6-7g
Chana/chickpeas (boiled)	~9g	~164 kcal	~7-8g

The Differences Are Smaller Than Most People Think

Once cooked, most common Indian legumes land within a fairly tight 7-9g protein per 100g band — none of them stand out as a dramatically superior protein source over the others. Masoor dal and chana have a slight edge, but not enough to meaningfully change a diet plan built around any one of them.

What Actually Differentiates These Legumes

Fiber content varies more than protein — masoor dal and chana tend to be higher in fiber than toor or moong dal — and this is a more useful basis for choosing between them if digestion, satiety, or blood sugar management matters to you.

Why Legumes Alone Rarely Hit a High-Protein Target

Given the 7-9g per 100g range across the board, hitting even 20g of protein from any single dal or legume requires roughly 250-280g cooked — a large bowl. This is why traditional Indian meals often pair dal with a grain, dairy, or another protein source rather than relying on dal alone.

The Bottom Line

Toor, moong, masoor, rajma, and chana are all roughly comparable protein sources once cooked — choose based on fiber content, digestibility, or the meal you're building rather than expecting a significant protein advantage from any single one.

Calibrate tracks each type of dal separately so your daily protein total reflects exactly what you ate, not a rough average.