Dal

Proteins

Its protein contents are 3.5 times that of rice and 2.5 times that of wheat. It provides an excellent source of protein, particularly for those adopting vegetarian diets or diets which do not contain much meat. It is typically around 25% protein by dry weight, giving it a comparable protein content to meats. However, by weight, cooked (boiled) dal contains 9% protein, 70% water, 20% carbohydrates (includes 8% fiber), 1% fat.^[1] Note that as extra water is added to cooked dal, as in the case of Sambar, proportion of proteins and other nutrients will reduce further. Protein contents of cooked Dal^[2]are one third that of cooked chicken.^[3] Most Dals (except Soybean, being exceptionally higher) have similar amount of protein. Within vegetarian group, only Soybean has complete protein (has constituent amino acids in right proportions). All other Dals including Toor Dal do not have individual amino acids within protein in ideal proportion (unlike, eggs and meats). However, if Dal is eaten with rice or wheat(roti), it provides, amino acids in the right proportions making it complete protein. ( See Protein combining). Bioavailability of proteins from Dals is less than those from eggs and meats.

Selected nutrients in grams per 100 gms
Item	Water	Protein
Cooked Rice^[4]	68.4	2.7
Cooked Dal^[5]	68.5	6.8
Cooked Soybean^[6]	62.5	16.6
Boiled Egg^[7]	74.6	12.6
Cooked Chicken^[8]	64.3	25.3

Nutrient contents in %DV of Dals (Raw, Uncooked) per 100 gms
		Vitamins													Minerals
Food	Protein	A	B1	B2	B3	B5	B6	B9	B12	Ch.	C	D	E	K	Ca	Fe	Mg	P	K	Na	Zn	Cu	Mn	Se
cooking Reduction %		10	30	20	25		25	35	0	0	30				10	15	20	10	20	5	10	25
Rice	14	0	12	3	11	20	5	2	0	0	0	0	0	0	1	9	6	7	2	0	8	9	49	22
Wheat	27	0	28	7	34	19	21	11	0	0	0	0	0	0	3	20	36	51	12	0	28	28	151	128
Soybean	73	0	58	51	8	8	19	94	0	24	10	0	4	59	28	87	70	70	51	0	33	83	126	25
Toor Dal	43	1	43	11	15	13	13	114	0	0	0	0	0	0	13	29	46	37	40	1	18	53	90	12
Urad Dal	45	0	24	21	10	0	22	54	0	0	0	0	0	0	14	58	75	54	21	3	35	0	0	0
Mung Dal	43	0	54	19	15	38	29	156	0	0	6	0	3	9	13	52	53	52	27	0	28	0	49	0
Chana Dal	25	1	32	12	8	16	27	139	0	17	7	0	0	0	11	35	29	37	25	24	23	42	110	12

Ch. = Choline; Ca = Calcium; Fe = Iron; Mg = Magnesium; P = Phosphorus; K = Potassium; Na = Sodium; Zn = Zinc; Cu = Copper; Mn = Manganese; Se = Selenium; %DV = %Daily value i.e. % of DRI ( Dietary reference intake ) Note : All nutrient values including protein are in %DV per 100 grams of the food item. Significant values are highlighted in light Gray color and bold letters.^[9]^[10] Cooking reduction = % Maximum typical reduction in nutrients due to boiling without draining for Ovo-lacto-vegetables group^[11]^[12]

[1] ttp://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2

[2] ttp://nutritiondata.self.com/facts/legumes-and-legume-products/4370/2

[3] ttp://nutritiondata.self.com/facts/poultry-products/695/2

[4] ttp://nutritiondata.self.com/facts/cereal-grains-and-pasta/5813/2

[5] ttp://nutritiondata.self.com/facts/legumes-and-legume-products/4370/2

[6] ttp://nutritiondata.self.com/facts/legumes-and-legume-products/4376/2

[7] ttp://nutritiondata.self.com/facts/dairy-and-egg-products/117/2

[8] ttp://nutritiondata.self.com/facts/poultry-products/695/2

[9] ttp://ndb.nal.usda.gov/ndb/nutrients/index

[10] ttp://Nutritiondata.self.com

[11] "USDA Table of Nutrient Retention Factors, Release 6" (PDF). USDA. USDA. Dec 2007.

[12] ttp://nutritiondata.self.com/topics/processing

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