Is Dal a Good Source of Protein? Insights from a Fortis Gastroenterologist

 Dal has long been considered a staple source of protein in Indian households. From simple everyday meals like dal-chawal to traditional lentil curries, many people assume that dal alone is enough to meet daily protein needs. However, recent insights from a gastroenterologist at Fortis Hospital challenge this common belief and shed light on the real nutritional value of dal.

What the Expert Says

Dr. Shubham Vatsya, a gastroenterologist and hepatologist with over ten years of experience at Fortis Vasant Kunj, recently shared a video explaining whether dal can truly fulfill our daily protein requirement. According to him:

“If you consider dal a protein-rich source, you’re a fool.”

This strong statement may seem surprising, especially in a country where dal is widely believed to be an excellent protein source. But Dr. Vatsya’s point isn’t that dal has no protein — rather, he emphasizes that dal alone is not sufficient to meet daily protein needs for most people.

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Dal Contains Protein — But Not Enough

Here’s how dal measures up:

• 100 grams of uncooked dal contains about 24 grams of protein.

• However, when cooked, this amount typically expands into 5 to 6 bowls — a quantity most people would find difficult to consume in one sitting.

• A typical bowl of cooked dal delivers only 4 to 5 grams of protein. So, to reach 24 grams of protein, one would have to eat at least five bowls of dal, which is unrealistic for most meals.

For comparison, 100 grams of chicken typically provides around 30 grams of protein, and in a much smaller volume.

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Dal Is an Incomplete Protein Source

Beyond quantity, another issue is quality. Proteins are made up of amino acids, and the body needs nine essential amino acids that must come from food. Dal does contain protein, but it lacks some of these essential amino acids, meaning it is considered an incomplete protein source.

This is why relying solely on dal for your protein — especially if you have higher daily requirements — may not be sufficient.

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So How Can You Improve Your Protein Intake?

According to Dr. Vatsya, the key is combining dal with other protein-rich foods so your meal becomes balanced and more effective at meeting your body’s needs. Some suggestions include:

• Cheese

• Eggs

• Curd or yogurt

• Whey protein supplements

These combinations help provide a fuller range of amino acids and increase your total protein intake without requiring you to consume large volumes of food.

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Conclusion: Don’t Rely on Dal Alone

Dal remains a nutritious and important part of many diets, especially in vegetarian lifestyles — it provides protein, fiber, and other micronutrients. However, according to this expert insight from Fortis, dal by itself should not be considered a complete or sufficient source of daily protein, particularly for individuals with higher requirements like athletes, older adults, or those focused on muscle maintenance and growth.

To effectively meet your protein goals, it’s important to include a variety of protein sources and to plan meals that offer both adequate quantity and quality of protein.