Chana Dal Protein: Dry Split Bengal Gram, 50g, 100g and Country-Wise Guide
Chana dal, also called dry split Bengal gram, is high in protein by dry weight. A 50 g dry serving gives about 10.8 g protein before cooking, while cooked dal protein depends on water and recipe yield.
Quick Answer
Dry split chana dal has about 21.5 g protein per 100 g. A 50 g dry serving gives about 10.8 g protein. Once cooked, the same protein is spread through water, so thick dal, thin dal, chana dal khichdi, and besan batter can show very different protein per bowl.
Answer by Serving Size
50 g dry
Dry split chana dal / Bengal gram. Best answer for a measured dry dal serving before cooking.
10.8 g
About 180 kcal
100 g dry
Dry split chana dal / Bengal gram. High by dry weight, but not the same as 100 g cooked dal.
21.5 g
About 360 kcal
1 bowl / about 200 g cooked
Cooked thick chana dal. Depends on how much dry dal went into the bowl and how much water remains.
Usually 7-12 g
Recipe-dependent
1 bowl / about 200 g cooked
Cooked watery chana dal. Thin dal has lower protein per bowl because water dilutes the dry dal.
Often 4-8 g
Recipe-dependent
Source and Tracking Method
Primary values in this guide use the dry split Bengal gram benchmark supplied from IFCT context: 21.5 g protein per 100 g dry chana dal and 10.8 g per 50 g dry serving. Cooked dal values depend on water content and recipe yield.
For packaged, restaurant, raw, cooked, dry, or drained versions, use the label or database entry that matches the form you actually weighed.
View primary source: Indian Food Composition Tables 2017: Bengal gram dal / chana dal contextHow Much Chana Dal Protein for 20-40g Protein?
| Protein target | Approx. amount | Approx. calories |
|---|---|---|
| 20 g protein | 93.0 g | 334.9 kcal |
| 25 g protein | 116.3 g | 418.6 kcal |
| 30 g protein | 139.5 g | 502.3 kcal |
| 40 g protein | 186.0 g | 669.8 kcal |
Protein and Nutrition Data Table
Serving estimates are rounded from the cited source record.
| Food / serving | Amount | Protein | Calories |
|---|---|---|---|
| Dry split chana dal / Bengal gram | 50 g dry | 10.8 g | About 180 kcal |
| Dry split chana dal / Bengal gram | 100 g dry | 21.5 g | About 360 kcal |
| Cooked thick chana dal | 1 bowl / about 200 g cooked | Usually 7-12 g | Recipe-dependent |
| Cooked watery chana dal | 1 bowl / about 200 g cooked | Often 4-8 g | Recipe-dependent |
| Besan / chana flour batter | 50 g dry flour equivalent | About 10-11 g | About 180-190 kcal |
| Cooked whole chickpeas / chana | 100 g cooked | 8.9 g | 164 kcal |
Source: Indian Food Composition Tables 2017: Bengal gram dal / chana dal context.
Best Product and Buying Options
| Product / format | Best for | Protein fit | Check before buying |
|---|---|---|---|
| Split chana dal / Bengal gram | Dal, khichdi, soups, and Indian vegetarian meal prep | 10.8 g protein per 50 g dry dal | Cooked bowl protein changes with water content. |
| Whole kala chana / desi chana | Chana curry, chaat, sprouts, and higher-fiber bowls | Useful legume protein with more texture | Needs soaking and longer cooking. |
| Kabuli chana / chickpeas | Chole, hummus, salads, and bowls | Moderate cooked protein plus fiber | Cooked and canned values differ from dry dal. |
| Besan / chickpea flour | Chilla, pancakes, batter, thickening curries | Good if dry flour amount is measured | Easy to overcount if batter is diluted or mixed with rice flour. |
| Roasted chana / bhuna chana | Crunchy snack, sattu, travel food, and backup protein | More concentrated than boiled chana | Salt, oil, jaggery, and portion size. |
Protein Comparison Table
| Food | Protein | Calories | Best use |
|---|---|---|---|
| Dry split chana dal | 21.5 g / 100 g | About 360 kcal | Best source entry for dry dal before cooking. |
| 50 g dry chana dal | 10.8 g | About 180 kcal | Practical serving for dal, besan chilla, or khichdi. |
| Cooked whole chickpeas | 8.9 g / 100 g | 164 kcal | Use for chole, hummus, salads, and cooked chana bowls. |
| Dry split moong dal | 24.0 g / 100 g | About 347 kcal | Slightly higher dry dal protein; also water-dependent when cooked. |
Country-Wise Chana Dal and Bengal Gram Types
Chana names vary by country and form. Protein tracking should match the actual form: dry split dal, whole chana, cooked chickpeas, roasted chana, besan, or sattu.
| Country / region | Common name or type | Protein tracking note |
|---|---|---|
| India | Chana dal, Bengal gram dal, kala chana, kabuli chana, besan, sattu | Use 21.5 g protein per 100 g dry split chana dal or 10.8 g per 50 g dry serving; cooked dal depends on water. |
| Pakistan | Chana dal, kala chana, kabuli chana, besan | Track dry dal before cooking; chana masala and chole should include oil, rice, naan, and toppings. |
| Bangladesh | Cholar dal / chana dal | Often cooked as dal with spices; dry serving math is more reliable than cooked bowl estimates. |
| Nepal | Chana dal, kalo chana | Used in dal, curries, and snacks; whole chana and split dal need separate entries. |
| Sri Lanka | Kadala parippu / chickpea dal | Cooked curry protein depends on coconut milk, oil, and final water content. |
| Middle East | Hummus chickpeas / garbanzo beans | Use cooked chickpea or hummus entries, not dry split chana dal values. |
| Mediterranean countries | Garbanzo beans, chickpeas, ceci | Cooked beans, flour, and roasted snacks should be tracked separately. |
| United Kingdom | Gram flour, chickpeas, chana dal | Use package labels for gram flour and canned chickpeas; dry dal values are not cooked values. |
| United States / Canada | Chickpeas, garbanzo beans, split chickpeas, chickpea flour | Use dry split-chickpea values for chana dal and cooked entries for canned or boiled chickpeas. |
| East Africa | Chickpeas, gram, chana | Stews and curries vary by oil and coconut; track the full recipe when possible. |
| Caribbean | Channa, chickpeas | Curry channa and doubles include oil, flour, and sauces, so cooked bean values alone undercount calories. |
| Global packaged foods | Roasted chana, sattu, besan mixes | Brand labels should win because roasting, flour blends, salt, oil, and added grains vary. |
High-Protein Recipe Ideas
Chana dal rice bowl with curd
60-80 g dry chana dal, rice, vegetables, spices, Greek-style curd or dahi side
Combines familiar dal and grains with a higher-protein dairy side.
Besan chilla with paneer or tofu
50-70 g besan, paneer or tofu filling, onion, spices, chutney
Turns chana flour into a breakfast or dinner that can reach a real protein target.
Kala chana chaat with tofu
Cooked kala chana, tofu, cucumber, tomato, lemon, coriander, spices
Combines chana fiber with soy protein density for a stronger vegan meal.
Proper Guide and Practical Notes
Cooked vs dry chana dal protein
Dry split Bengal gram has about 21.5 g protein per 100 g, so a 50 g dry serving gives about 10.8 g protein. Once cooked, the same protein is spread through a larger, water-rich weight. This is why cooked chana dal protein depends on water content.
Why chana dal, whole chana, and besan differ
Chana dal is split Bengal gram, whole chana may be kala chana or kabuli chana, and besan is ground gram flour. They come from related chickpea forms, but dry, cooked, roasted, canned, and flour entries should not be used interchangeably.
Use chana dal with grains and stronger anchors
Chana dal is a partial plant protein and works well with grains such as rice, roti, millet, or oats across the day. When the meal needs 25-40 g protein, add paneer, tofu, soya chunks, curd, eggs, chicken, or a protein powder depending on your diet.
Best way to track chana dal for macros
For dal, khichdi, soup, or chilla, weigh the dry chana dal or besan before cooking whenever possible. Cook the recipe, divide it into portions, and assign each portion its share of the dry protein total.
Best For
Sources, Credit and Method
Primary values in this guide use the dry split Bengal gram benchmark supplied from IFCT context: 21.5 g protein per 100 g dry chana dal and 10.8 g per 50 g dry serving. Cooked dal values depend on water content and recipe yield.
Frequently Asked Questions
How much protein is in dry chana dal per 100g?
Dry split chana dal has about 21.5 g protein per 100 g. Cooked chana dal has less protein per 100 g because it absorbs water.
How much protein is in 50g dry chana dal?
A 50 g dry serving of split chana dal gives about 10.8 g protein before cooking. The cooked bowl weight will be higher after water is absorbed.
How much protein is in cooked chana dal?
Cooked chana dal depends on water content. Thin dal may have much less protein per bowl than thick dal or besan chilla. Track the dry dal used in the recipe for the most accurate number.
Is chana dal high protein?
Chana dal is high in protein by dry weight, with about 21.5 g per 100 g dry dal. Cooked chana dal is less protein-dense because of water, so high-protein meals often need paneer, tofu, soya, curd, eggs, or another anchor.
Is chana dal a complete protein?
Chana dal is best treated as a partial plant protein. It contributes useful protein, but meals are stronger when chana dal is paired with grains, soy foods, dairy, eggs, or varied legumes across the day.
Is chana dal the same as chickpeas?
Chana dal is split Bengal gram, while chickpeas can refer to whole kabuli chana, kala chana, garbanzo beans, cooked chickpeas, canned chickpeas, or flour. Use the entry that matches the form you ate.
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