💡 Quick Answer
100 g of dry chana dal has 21.6 g of protein, 329 kcal and 15.2 g of fibre (IFCT 2017); cooked, it has about 8.9 g of protein per 100 g. A 150 g katori of cooked chana gives about 13.3 g of protein, and 30 g of dry dal gives 6.5 g.
- 30 g dry chana dal: 6.5 g protein, 99 kcal.
- 50 g dry: 10.8 g protein, 165 kcal.
- Per 100 g dry: 5.3 g fat and 15.2 g fibre, both higher than most dals.
Portion calculator
30 g of chana dal (split Bengal gram), dry ≈ 6.5 g protein · 99 kcal
Scaled from the figures on this page. Brands and recipes vary.
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Chana dal is split, husked Bengal gram: the small yellow lentil-like pulse behind dal tadka, sambar boosters, vada, besan and the filling of many parathas. It is one of the cheaper and more filling dals. Searches for "chana dal protein" usually want one of three numbers: dry per 100 g, cooked per 100 g, or per katori. All three are below, along with a side-by-side with the other common dals.
Chana Dal Protein per 100 g: Dry, Whole and Cooked
| Form | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Chana dal (split Bengal gram), dry | 100 g | 329 kcal | 21.6 g | 61.9 g | 5.3 g | 15.2 g |
| Bengal gram, whole (kala chana), dry | 100 g | 287 kcal | 18.8 g | 64.8 g | 5.1 g | 25.2 g |
| Chickpeas, raw (USDA) | 100 g | 378 kcal | 20.5 g | 63.0 g | 6.0 g | 12.2 g |
| Chickpeas, boiled (closest USDA match to cooked chana) | 100 g | 164 kcal | 8.9 g | 27.4 g | 2.6 g | 7.6 g |
| Chickpea flour (besan) | 100 g | 387 kcal | 22.4 g | 57.8 g | 6.7 g | 10.8 g |
Source: IFCT 2017 (ICMR-NIN) for chana dal and whole Bengal gram (carbohydrate shown is available carbohydrate plus fibre; energy converted from kJ); USDA FoodData Central (SR Legacy) for raw and boiled chickpeas and besan (IDs 173756, 173757, 174288). USDA has no separate split chana dal entry.
Dry chana dal has 21.6 g of protein per 100 g, while whole Bengal gram (kala chana) has 18.8 g. The split dal is higher in protein because the husk, which is fibre, has been removed, but it still carries 15.2 g of fibre per 100 g and 5.3 g of fat, higher than moong or masoor. Cooked chana comes to about 8.9 g protein per 100 g and 164 kcal, because the pulse absorbs water. Besan, which is ground chana dal, has 22.4 g of protein per 100 g; see calories in besan chilla for how it fares as a chilla.
The cooked row uses boiled chickpeas from USDA because there is no separate cooked-split-chana-dal entry. The protein per 100 g of cooked chana dal is similar, but it depends on how much water you add, so treat the cooked numbers as a guide and weigh the dry dal if you want accuracy.
Chana Dal Protein by Portion
| Portion | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Dry chana dal | 30 g (one serving of dal) | 99 kcal | 6.5 g | 18.6 g | 1.6 g | 4.5 g |
| Dry chana dal | 50 g | 165 kcal | 10.8 g | 30.9 g | 2.7 g | 7.6 g |
| Dry chana dal | 100 g | 329 kcal | 21.6 g | 61.9 g | 5.3 g | 15.2 g |
| Cooked chana (boiled), 1 katori | 150 g (1 katori) | 246 kcal | 13.3 g | 41.1 g | 3.9 g | 11.4 g |
| Cooked chana (boiled), 1 cup | 164 g (1 US cup) | 269 kcal | 14.5 g | 45.0 g | 4.2 g | 12.5 g |
Source: IFCT 2017 (ICMR-NIN) for dry chana dal; USDA FoodData Central (SR Legacy) for boiled chickpeas as a stand-in for cooked chana. Cooked chana dal has about the same protein per 100 g as boiled chickpeas; thin, watery dal has less.
A typical dal tadka for one person uses 30 to 50 g of dry dal. That puts 6.5 to 10.8 g of protein into the pot, and a generous katori of thick cooked chana gives 13.3 g. One thing to keep in mind is calories: 50 g of dry chana dal is 165 kcal before the tadka, and a teaspoon of ghee or oil adds around 40 to 45 kcal more.
Chana Dal vs Moong, Masoor, Toor and Urad
| Dry dal (100 g) | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Chana dal | 100 g | 329 kcal | 21.6 g | 61.9 g | 5.3 g | 15.2 g |
| Moong dal | 100 g | 326 kcal | 23.9 g | 62.0 g | 1.4 g | 9.4 g |
| Masoor dal (lentil) | 100 g | 322 kcal | 24.4 g | 63.0 g | 0.8 g | 10.4 g |
| Toor dal (red gram) | 100 g | 331 kcal | 21.7 g | 64.3 g | 1.6 g | 9.1 g |
| Urad dal (black gram) | 100 g | 324 kcal | 23.1 g | 62.9 g | 1.7 g | 11.9 g |
Source: IFCT 2017 (ICMR-NIN).
Chana dal sits in the middle of the group for protein (21.6 g per 100 g dry) but at the top for fibre and fat. Moong (23.9 g) and masoor (24.4 g) have slightly more protein and fewer calories per 100 g, so they suit weight-loss meals; chana dal is better when you want a slow, filling meal. The differences between dals are small, usually 2 to 3 g of protein per 100 g dry, so pick the one you like and eat it regularly. For the rest, read our protein in dal page.
Is Chana Dal Good for Weight Loss and Blood Sugar?
Chana dal has a lot of fibre, which slows digestion and helps you stay full, and it is often suggested for people managing blood sugar. It still has about 330 kcal per 100 g dry, so portions matter. A sensible pattern is a katori of cooked chana dal with vegetables and one roti, not a mountain of rice. If you have diabetes, our Indian diabetes diet plan shows portions in context.
Ways to Eat Chana Dal for Protein
- Chana dal tadka: see the chana dal tadka recipe.
- Mixed dal: combine chana dal with moong or masoor to cut cooking time and balance fibre.
- Vada or cutlets: baked rather than deep fried keeps calories in check.
- Stuffed parathas: a chana dal filling adds protein and fibre to the paratha.
Soak chana dal for 2 to 3 hours before cooking; it is the slowest dal to cook and the one most likely to cause gas for some people. Add hing and jeera, and drain the soaking water. To work out how much protein you need each day, use the protein calculator, and visit the nutrition hub for more Indian food pages. The whole chickpea version, including roasted chana, is covered in protein in chana.
Frequently Asked Questions
How much protein is in 100 g of chana dal?
100 g of dry chana dal has 21.6 g of protein and 329 kcal (IFCT 2017). Cooked chana has about 8.9 g protein per 100 g.
How much protein is in a katori of cooked chana dal?
A 150 g katori of thick cooked chana gives about 13.3 g of protein and 246 kcal. Thin, watery dal gives less.
How much protein is in 50 g of chana dal?
50 g of dry chana dal has 10.8 g of protein and 165 kcal.
Does chana dal have more protein than moong dal?
No. Dry chana dal has 21.6 g per 100 g against 23.9 g for moong dal. Chana dal has more fibre and fat.
Is chana dal good for muscle gain?
It is a useful vegetarian protein and carbohydrate source, but it is low in methionine, so pair it with rice or roti. It will not reach a high protein target alone; add curd, eggs, paneer or soya.
How many calories are in 100 g of chana dal?
Dry chana dal has 329 kcal per 100 g and cooked about 164 kcal per 100 g. A tadka with oil or ghee adds more.
Sources: IFCT 2017 (ICMR-National Institute of Nutrition) for chana dal, whole Bengal gram and the other dals; USDA FoodData Central (SR Legacy) for boiled chickpeas, raw chickpeas and chickpea flour. Cooked figures use boiled chickpeas as a stand-in. Values are typical, not lab results for your packet.
Hitting your protein target on an Indian diet is easier when you can see it: UltraFit360 logs meals from a photo and tracks protein against your goal. Work out your number with the protein calculator.
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