Best more dals and lentils for weight loss

PeakX · Best foods · Updated 2026-11-11

Ranked by protein for each 100 kcal, the number that keeps you full and protects muscle on a deficit. Soya chunks curry comes first; kala chana curry comes last.

1. Soya chunks curry178 kcal · 16 g protein · 1 katori · 150 g · 9.2 g per 100 kcal
2. Dal palak167 kcal · 9 g protein · 1 katori · 150 g · 5.1 g per 100 kcal
3. Urad dal170 kcal · 9 g protein · 1 katori · 150 g · 5 g per 100 kcal
4. Lobia curry208 kcal · 10 g protein · 1 katori · 150 g · 5 g per 100 kcal
5. Masoor dal175 kcal · 9 g protein · 1 katori · 150 g · 5 g per 100 kcal
6. Whole moong dal176 kcal · 9 g protein · 1 katori · 150 g · 5 g per 100 kcal
7. Panchmel dal170 kcal · 8 g protein · 1 katori · 150 g · 4.8 g per 100 kcal
8. Chana dal fry181 kcal · 8 g protein · 1 katori · 150 g · 4.3 g per 100 kcal
9. Rasam55 kcal · 2 g protein · 1 katori · 150 g · 4.1 g per 100 kcal
10. Gujarati dal144 kcal · 6 g protein · 1 katori · 150 g · 4 g per 100 kcal
11. Kala chana curry221 kcal · 9 g protein · 1 katori · 150 g · 3.9 g per 100 kcal

How to use the list

• Build meals from the top half. The bottom half still fits, in a measured portion.
• Numbers assume home recipes with 5–8 g of oil or ghee a serving. Restaurant versions often carry double.