Dal is widely regarded as a major source of protein in Indian households — but does it truly meet daily nutritional requirements?
Fortis Vasant Kunj gastroenterologist and hepatologist Dr. Shubham Vatsya, with over a decade of clinical experience, recently addressed this in an Instagram video posted on September 23.
Many believe that a single bowl of dal provides significant protein, but Dr. Vatsya disagrees:
“If you consider dal a protein-rich source, you’re a fool,” he said, emphasizing that its actual protein contribution is often overestimated.
How much protein does dal contain?
According to Dr. Vatsya:
- 100 grams of uncooked dal = ~24 grams of protein
- 100 grams of cooked dal = only 4–5 grams of protein per bowl
He explained that once dal is cooked, its volume increases significantly:
“100 grams of uncooked dal becomes 5–6 bowls. Realistically, one bowl has very little protein. You would need at least five bowls of dal to get 24 grams of protein.”
Dal is an “incomplete protein”
Dr. Vatsya further stated that while dal contributes nutrition, it lacks certain essential amino acids, making it an incomplete protein source — one that the body cannot fully utilize on its own.
To improve the protein quality of a meal, he recommended combining dal with:
✔ Paneer (cottage cheese)
✔ Eggs
✔ Curd
✔ Whey protein or other complete sources
“Only then will your plate become muscle-building, gut-healing, and body-supporting,” he added.
He also urged people to share this information with their families who rely solely on dal as a regular protein source.
⚠️ Disclaimer
This article is based on user-generated social media content and is intended only for general information.
It does not substitute professional medical advice. Please consult a qualified doctor or nutrition expert for personalized guidance.
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