Dal is the backbone of protein in most Indian homes, and chicken is the first thing people add when they want more. Comparing them shows why dal alone rarely covers a high-protein target — and how to make it work if you don't eat meat.
Dal vs chicken: protein per serving
Values from IFCT 2017. Dals weighed dry; one katori of cooked dal uses about 30 g dry.
| Food | Serving | Calories | Protein | Fibre |
|---|---|---|---|---|
| Chicken breast | 100 g raw (≈ 75 g cooked) | 168 kcal | 21.8 g | 0 g |
| Chicken thigh | 100 g raw | 200 kcal | 18.2 g | 0 g |
| Masoor dal | 1 katori (30 g dry) | 97 kcal | 7.3 g | 3.1 g |
| Moong dal | 1 katori (30 g dry) | 98 kcal | 7.2 g | 2.8 g |
| Toor dal | 1 katori (30 g dry) | 99 kcal | 6.5 g | 2.7 g |
| Chana dal | 1 katori (30 g dry) | 99 kcal | 6.5 g | 4.5 g |
| Rajma | 1 katori (40 g dry) | 120 kcal | 8.0 g | 6.6 g |
How much dal equals 100 g of chicken?
| To get 22 g protein from | Amount | Calories |
|---|---|---|
| Chicken breast | 100 g raw | ≈ 168 kcal |
| Moong dal | ≈ 92 g dry (about 3 katoris cooked) | ≈ 300 kcal |
| Rajma | ≈ 110 g dry (nearly 3 katoris) | ≈ 330 kcal |
Three katoris of dal is a lot of food, and almost twice the calories. Dal also brings 60% of its calories from carbohydrate, so it fills you up and fuels you, but it is not a lean protein source the way chicken is.
Protein quality
Chicken contains all nine essential amino acids in the right proportions. Dal is short in methionine, while wheat and rice are short in lysine — which dal supplies. Together they complement each other, which is why dal-chawal and dal-roti work so well. Over a day of mixed meals, vegetarians get a complete amino acid profile without careful combining.
What dal does better
- Fibre: 3–7 g per katori, which chicken lacks entirely — good for digestion, fullness and blood sugar.
- Cost: dal is usually cheaper per gram of protein than chicken.
- Minerals: iron, folate, magnesium and potassium.
- Environment: pulses use far less land and water than meat.
Building a high-protein vegetarian plate around dal
| Plate | Protein |
|---|---|
| 1 katori dal + 2 rotis + 1 katori curd | ≈ 18 g |
| Above + 50 g paneer | ≈ 27 g |
| 1 katori dal + 1 katori soya curry (30 g dry) + 1 katori rice | ≈ 26 g |
| Thick dal (50 g dry) + 2 rotis + 150 g hung curd | ≈ 31 g |
More options in vegetarian protein sources in India, paneer vs tofu and soya chunks protein. If you eat chicken, see 100 g chicken breast calories and protein.
The verdict
For lean protein per calorie, chicken wins clearly. For an all-round food — protein, fibre, minerals, cost — dal is excellent. The best diets use both, or for vegetarians, dal plus dairy and soya.
Next step: Check how much protein you need each day with the protein calculator.
Explore the guide: Targets by goal, the best Indian protein foods and every protein article are in the protein guide. Compare any food in the Indian food calories and protein chart.
Key takeaways
- 100 g raw chicken breast ≈ 22 g protein; 1 katori dal ≈ 7 g.
- Matching chicken's protein takes about 3 katoris of dal and nearly twice the calories.
- Dal + grains together give a complete protein; dal adds fibre chicken lacks.
- Vegetarians should pair dal with paneer, curd, milk or soya to reach high targets.
This is educational information, not medical advice. Consult a qualified professional for personal health decisions.
