Dal (or lentils) is a staple in many Indian households. It is often considered a rich source of protein. But is that really true? Dr Shubham Vatsya, a gastroenterologist at Fortis Vasant Kunj in Delhi, explains the truth in his video and clears up a common misconception about lentils and protein content.
Does Dal Have Enough Protein?
Dr Vatsya starts by addressing the popular belief that dal is a high-protein food. He points out that while dal does contain protein, it is not enough to meet daily requirements. For example, 100 grams of uncooked dal contains around 24 grams of pro(tein). However, once cooked, this amount turns into 5–6 bowls of dal, with each bowl providing only 4–5 grams of pro(tein). To get a full 24 grams of pro(tein), a person would need to eat five bowls in one meal, which is clearly impractical.
Dal is considered an “incomplete protein.” This means it does not provide all the essential amino acids that the body needs. Dr Vatsya stresses that depending solely on dal for pro(tein) is not ideal. To make meals nutritionally balanced, it is important to pair dal with other protein-rich foods such as paneer, eggs, curd, or whey protein.
Practical Tips For Balanced Diet
To improve the pro(tein) quality of your meals, try these combinations:
Dal with Paneer: This pairing provides a more complete amino acid profile.
Dal with Eggs: Eggs complement the amino acids in dal and offer high-quality pro(tein).
Dal with Curd: Curd adds pro(tein) along with beneficial probiotics.
Dal with Whey Pro(tein): For those seeking extra pro(tein), whey can boost intake effectively.
Dr Vatsya also humorously suggests sharing this information with mothers, who often believe that dal alone is sufficient for daily protein needs.
Dal remains a valuable source of plant-based pro(tein), but it is not enough on its own to meet daily pro(tein) requirements. Combining dal with other pro(tein)-rich foods ensures a balanced, nutritious diet that supports muscle health, gut health and overall wellness.
