How much protein do dal and legumes really provide per serving?

Question

Learn how much protein is in common Indian legumes and how they support a vegetarian diet.

Answer 1

A one-cup serving of cooked dal or legumes typically provides around 15-18 grams of protein, making them a substantial source of plant-based protein. This can vary slightly depending on the specific type of dal or legume.

Detailed Explanation:

Dal and legumes are excellent sources of protein, especially for vegetarians and vegans. The exact protein content can vary based on the specific type of dal or legume, but a general guideline is as follows:

1. Serving Size: We're considering a one-cup (approximately 240ml) serving of cooked dal or legumes.

2. Average Protein Content: Most cooked dals and legumes contain between 15 to 18 grams of protein per cup. This is a significant amount, contributing substantially to daily protein needs.

3. Examples: Lentils (red, green, brown), chickpeas, black beans, kidney beans, and split peas all fall within this range. Some varieties, like soybeans, may offer slightly more protein.

4. Complete Protein Consideration: While dal and legumes are high in protein, they are not considered complete proteins on their own. This means they don't contain all nine essential amino acids in sufficient quantities. However, combining them with grains like rice or wheat provides a complete protein profile.

5. Nutritional Benefits: Beyond protein, dal and legumes are also rich in fiber, iron, folate, and other essential nutrients, making them a healthy and nutritious addition to any diet.

Pro Tip:

To maximize protein absorption, consider soaking dal and legumes before cooking. Soaking helps reduce phytates, which can inhibit nutrient absorption.