Protein Content and Health Benefits of 100 Grams of Gram Dal (Split Chickpeas)

Gram dal, also known as split chickpeas or chana dal, is a staple ingredient in many cuisines, particularly in Indian cuisine. Not only is it a versatile and delicious ingredient, but it also packs a significant amount of protein. In 100 grams of gram dal, there is approximately 24 grams of protein. This makes gram dal an excellent source of plant-based protein for those looking to increase their protein intake without relying on animal products.

Protein Content of Gram Dal

Gram dal, or split chickpeas, is a good source of protein, with approximately 20-22 grams of protein per 100 grams of the raw, whole legume. However, the protein content can vary depending on whether the dal is raw, cooked, or sprouted. For instance:

Raw gram dal contains about 24 grams of protein per 100 grams. Cooked gram dal typically contains around 2.4 grams of protein per 100 grams. When sprouted, the protein content can further increase to an average of 28 grams per 100 grams.

Nutritional Benefits of Green Gram (Moong Dal)

In addition to its high protein content, green gram or moong dal offers a plethora of other health benefits. It is a rich source of dietary fiber, complex carbohydrates, vitamins, and minerals. Common dishes made with gram dal include curries, soups, and salads, which help enhance both the flavor and nutritional value of meals.

Health Benefits of Green Gram

Health organizations recommend increasing the consumption of plant-based diets to reduce the risk of chronic diseases and improve overall health. Green gram is considered a superfood because it is incredibly rich in plant-based protein. It also contains antioxidants, carbohydrates, and fiber, while having a very low fat content, making it ideal for weight loss and cholesterol control.

Benefits of Sprouting Green Gram (Moong Dal)

Research shows that sprouting green gram can boost its protein content and increase the amounts of essential amino acids. Some amino acids can rise by as much as 30% when the legumes are sprouted. Sprouts also have higher concentrations of folate, magnesium, phosphorus, manganese, and vitamins C and K than unsprouted dal. Furthermore, sprout proteins may be easier to digest, as sprouting reduces the number of anti-nutrients that can hinder your body's ability to absorb nutrients from plants.

Health Benefits and Nutritional Highlights

Adding moong dal to your daily diet can provide a range of health benefits, such as:

Weight Loss: Gram dal is low in fat and high in fiber, which can aid in weight management. Better Eye Health: Green gram is rich in vitamins and antioxidants that can help improve eye health. Easy Digestion: The high fiber content in gram dal can help improve digestion.

In conclusion, gram dal is a versatile and nutritious ingredient that can significantly enhance your diet. Its high protein content, coupled with its various health benefits, makes it a valuable addition to any meal plan, especially for those looking to adopt a more plant-based lifestyle.