Best more dals and lentils for muscle gain

PeakX · Best foods · Updated 2026-11-11

Ranked by protein in one serving, with calories as the tie-break. Soya chunks curry comes first; rasam comes last.

1. Soya chunks curry178 kcal · 16 g protein · 1 katori · 150 g · Yes, as part of a protein-rich meal
2. Lobia curry208 kcal · 10 g protein · 1 katori · 150 g · It helps, but you will need more protein alongside
3. Whole moong dal176 kcal · 9 g protein · 1 katori · 150 g · Not for protein
4. Masoor dal175 kcal · 9 g protein · 1 katori · 150 g · Not for protein
5. Kala chana curry221 kcal · 9 g protein · 1 katori · 150 g · Not for protein
6. Urad dal170 kcal · 9 g protein · 1 katori · 150 g · It helps, but you will need more protein alongside
7. Dal palak167 kcal · 9 g protein · 1 katori · 150 g · It helps, but you will need more protein alongside
8. Panchmel dal170 kcal · 8 g protein · 1 katori · 150 g · Not for protein
9. Chana dal fry181 kcal · 8 g protein · 1 katori · 150 g · Not for protein
10. Gujarati dal144 kcal · 6 g protein · 1 katori · 150 g · Not for protein
11. Rasam55 kcal · 2 g protein · 1 katori · 150 g · Not for protein

How to use the list

• Lean on the top half for protein; use the rest for energy around training.
• Numbers assume home recipes with 5–8 g of oil or ghee a serving. Restaurant versions often carry double.