Nutrition
Toor, chana, moong, urad, masoor: protein and fibre compared
Per-100 g numbers for India's five everyday pulses, and why dal with rice works.
Key takeaways
- Raw pulses carry roughly 20 to 25 g of protein per 100 g.
- Urad and masoor are highest; tur and chana sit just above 20 g.
- Dal and rice together give better-quality protein than either alone.
| Pulse (raw, whole) | Energy (kcal) | Protein (g) | Fibre (g) |
|---|---|---|---|
| Tur (pigeon pea) | 343 | 21.7 | 15.0 |
| Chana (chickpea) | 378 | 20.5 | 12.2 |
| Moong (mung bean) | 347 | 23.9 | 16.3 |
| Urad (black gram) | 341 | 25.2 | 18.3 |
| Masoor (lentil) | 352 | 24.6 | 10.7 |
Source: USDA FoodData Central (SR Legacy), whole mature seeds. De-husked dal has less fibre. Cooked dal is mostly water, so per 100 g it carries far less.
Why dal-chawal works
Pulses are rich in the amino acid lysine but low in methionine. Cereals are the other way round. Eaten together, as dal with rice or roti, each fills the other's gap.
Getting the most from it
- SoakSoaking cuts cooking time and makes pulses easier to digest.
- Mix your dalsRotating tur, moong, masoor and chana through the week varies both nutrients and taste.
- Keep the skin sometimesWhole pulses, like kala chana and whole moong, carry more fibre than split dal.
Quick answers
Among the common pulses, urad (about 25.2 g per 100 g raw) and masoor (about 24.6 g) are highest, followed by moong (23.9 g), tur (21.7 g) and chana (20.5 g).
Not on its own. Pulses are low in methionine. Eaten with a cereal such as rice or wheat, the combination provides all essential amino acids in better balance.
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