Dal is a staple on indian plates, celebrated as a rich protein source. But is a bowl—or even a few bowls—enough to fuel your body? According to Dr. Shubham Vatsya, gastroenterologist and hepatologist at Fortis Vasant Kunj, the popular notion of dal as a protein powerhouse is flat-out wrong. Here’s the brutal truth every indian household needs to hear: dal alone won’t get you the protein your body needs.
1. Dal Has Protein—but Not Enough
100 grams of uncooked dal contains 24 grams of protein, slightly less than 100 grams of chicken. But cooking it dilutes the protein across multiple bowls. A bowl of cooked dal contains only 4–5 grams.
2. You’d Need 5 Bowls to Hit a Single protein Target
To get 24 grams of protein from dal alone, you’d need five bowls of cooked dal in one meal—a feat that’s unrealistic for any single person.
3. Dal Is an Incomplete protein Source
Dr. Vatsya highlights that dal lacks certain essential amino acids, which prevent your body from absorbing its protein efficiently. Eating dal alone isn’t enough for muscle growth, repair, or optimal body function.
4. The Brutal Truth for indian Meals
If you believe that “dal is protein enough,” you’re being misled by tradition rather than science. One bowl per meal barely scratches the daily protein requirement, leaving most people protein-deficient despite a healthy appetite.
5. The Fix: Combine, Don’t Rely
To make your meals truly protein-rich, combine dal with:
Cheese
Eggs
Curd
Whey protein
This combination ensures a complete amino acid profile, supporting muscle-building, gut health, and overall body function.
6. A Message for Every indian Household
Show this to the family member who insists that dal is enough. While dal is nutritious, it cannot replace meat, dairy, or other protein-rich foods if you want your body to thrive.
⚠️ Disclaimer:
This article is for educational purposes only. Individual protein requirements vary by age, weight, activity level, and health status. Consult a nutritionist or healthcare professional for personalized dietary advice.
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