Arhar Dal Protein Per 100G is ~11.4 g cooked and ~21–22 g raw, based on pigeon pea data.
Looking up arhar dal (toor dal) for its protein? You’re in the right spot. Here’s a clear, numbers-first guide to the protein content per 100 grams, how raw compares with cooked, what changes with soaking or pressure cooking, and how to turn those grams into everyday portions. You’ll also see how arhar stacks up against other staple dals so you can plan meals that hit your goals without guesswork.
Arhar Dal Protein Per 100G: Raw Vs Cooked
Arhar is the split, de-husked form of pigeon peas (also called red gram). When you compare raw grain to a ready bowl of cooked dal, water is the big swing factor. Raw kernels are dense, so the protein per 100 g lands around the low 20s. Cooked dal is hydrated and softer, so the protein per 100 g drops even though total protein per pot stays solid.
Arhar Dal Per 100G: Core Nutrition Snapshot
| Measure (Per 100 g) | Raw Arhar (Pigeon Pea) | Cooked Arhar (Boiled) |
|---|---|---|
| Protein | ~21–22 g | ~11.4 g |
| Calories | ~340 kcal | ~120 kcal |
| Carbohydrate | ~65 g | ~23–24 g |
| Dietary Fiber | ~15 g | ~6–7 g |
| Fat | ~1.5–3 g | ~0.6 g |
| Folate (B9) | ~450–460 µg | ~110–115 µg |
| Potassium | ~1,300–1,400 mg | ~380–390 mg |
These figures come from lab datasets for pigeon peas/red gram (the same species as arhar/toor) used in nutrition databases. See the detailed cooked entry for “pigeon peas (red gram), boiled” on USDA-sourced nutrition tables, and the raw grain entry on the same database family. The pattern is consistent across pulses: once hydrated, each 100 g contains less protein by weight even when the whole pot still delivers plenty.
Why Cooked Per 100G Looks Lower (But Your Bowl Still Delivers)
Per-100 g cooked values look smaller because water expands the dal. If 100 g dry arhar yields ~260–300 g cooked, you’ve effectively spread the same protein across a larger weight. That’s why a realistic serving (say, 200–250 g cooked dal) still brings a meaningful hit of protein.
How To Read “Per 100G” Correctly
Labels and composition tables often express protein “per 100 g.” That’s standard practice in food regulation. India’s regulator also frames nutrition in this format; see the FSSAI guidance on per-100 g nutrition. So when you compare arhar with other dals, match cooked-with-cooked or raw-with-raw for a fair read.
Cooked Protein Math: Bowls, Cups, And Roti Pairings
Here’s a quick way to translate the cooked number into real plates:
- Per 100 g cooked arhar: ~11.4 g protein.
- Common ladle (heaped): ~120–150 g → ~14–17 g protein.
- One full bowl (restaurant soup bowl): ~220–250 g → ~25–29 g protein.
Pairing dal with rice or roti improves overall protein quality by balancing amino acids. Global agencies note that pulses and cereals complement each other; see FAO’s note on pulses’ complementary amino acids. In simple terms: dal brings lysine while rice/wheat bring methionine—together, they round out the profile.
Close Variant: Arhar Dal Protein Per 100 Grams — Quick Guide
If you prefer the metric wording, arhar dal protein per 100 grams lines up with the same cooked figure above. For menu planning, think in multiples: 150 g cooked dal gives roughly 1.5× the 100 g value, and 250 g gives ~2.2×. That makes it easy to build a plate that fits your target without complex tracking.
What Changes Protein Per 100G In Your Kitchen
Soaking
Soaking shortens cook time and can improve texture. It doesn’t “add” protein; it just hydrates the grain, so the protein per 100 g cooked remains in the same ballpark as long as consistency (thick vs thin) is similar.
Cooking Method
Pressure cooking vs open pot won’t move protein in any major way per 100 g; the main shift is water content. A thinner consistency yields a lower protein figure per 100 g because you’re adding more water. Keep the dal thick if you want more protein per spoon.
Seasoning And Tadka
Tempering adds fat and aroma, not protein. If you fry peanuts or add paneer, those extras raise protein—but then you’re no longer comparing “plain boiled arhar” numbers.
How Arhar Compares With Other Dals (Cooked, Per 100G)
To give your pantry some context, here’s how common cooked legumes line up per 100 g. Values below come from standard composition tables used by nutrition databases.
| Cooked Legume (Per 100 g) | Protein | Notes |
|---|---|---|
| Arhar / Toor (Pigeon Peas) | ~11.4 g | USDA-sourced entry for pigeon peas, boiled. |
| Red Lentils (Masoor) | ~9.0 g | Cooked red lentils entry. |
| Mung Beans (Moong) | ~7.0 g | Cooked moong shows ~7.1 g/100 g. |
| Urad (Black Gram) | ~7.5 g | Cooked urad profile. |
| Chickpeas (Chana, Kabuli) | ~8.9 g | Cooked chickpeas entry. |
| Kidney Beans (Rajma) | ~8.7 g | Cooked kidney beans profile. |
| Green Peas | ~5–6 g | Cooked peas sit lower than dal-type pulses. |
Source entries: pigeon peas boiled, red lentils cooked, mung beans cooked, black gram cooked, chickpeas cooked, kidney beans cooked, and green peas cooked.
Portion Planner: Turn Targets Into Dal
Use the cooked baseline (~11.4 g/100 g) to size your bowl. The math below helps you hit your macro without overthinking.
How Much Cooked Arhar Dal To Hit A Protein Target
| Protein Target | Cooked Arhar Needed* | Easy Visual |
|---|---|---|
| 10 g | ~90 g | Small ladle |
| 15 g | ~130 g | Generous ladle |
| 20 g | ~175 g | Half bowl |
| 25 g | ~220 g | Full bowl |
| 30 g | ~265 g | Heaped bowl |
| 40 g | ~350 g | Two ladles |
| 50 g | ~440 g | Two bowls |
*Based on ~11.4 g protein per 100 g cooked arhar. Round your portions up or down based on how thick you cook your dal.
Smart Ways To Boost Protein From Arhar
Pair With Protein-Friendly Sides
- Rice or roti: classic cereal-pulse mix that balances amino acids.
- Curd: adds dairy protein and a creamy finish.
- Egg bhurji or paneer: quick add-ons for a higher-protein plate.
Keep The Dal Thick
A thicker cook means less water per spoon and a higher protein number per 100 g. If you like it soupy, adjust the portion size to compensate.
Use Sprouts Or Mix Dals
Mix arhar with a scoop of masoor or moong to vary texture and bump fiber. Sprouting changes texture and micronutrients; it doesn’t magically double protein, but it’s a nice flavor twist.
Frequently Checked Details (Without The Noise)
Is Arhar A Complete Protein?
Not on its own. Like most pulses, arhar is rich in lysine and lower in sulfur amino acids. Combine with cereals or dairy to round it out, as noted by FAO and echoed in Indian dietary guidance.
Does Soaking Reduce Protein?
No. It just hydrates the grain. You might discard a small amount of soluble nutrients with the soak water, but protein in the cooked pot stays comparable.
What If I Weigh Dry Dal?
Dry to cooked yield varies by time and consistency. A simple home estimate: 1 part dry arhar → ~2.6–3 parts cooked. If you need precise numbers for a diet plan, weigh your own batch once and reuse that ratio.
Quick Recap You Can Use Tonight
- Arhar Dal Protein Per 100G (cooked): ~11.4 g.
- Arhar Dal Protein Per 100G (raw grain): ~21–22 g.
- A full bowl (220–250 g cooked) lands ~25–29 g protein.
- Pair with rice or rotis to improve overall protein quality.
Method Notes And Data Sources
Numbers are drawn from entries for pigeon peas/red gram in widely used nutrition databases that compile laboratory data. Cooked values refer to plain boiled dal without salt unless marked. For deep dives, see the USDA-sourced page for pigeon peas (boiled) and FAO’s note on pulses’ complementary amino acids. The per-100 g format aligns with FSSAI nutrition labelling guidance.