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What has more protein: 1 katori of cooked dal or 2 boiled eggs

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eggs AND protein

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USDA FoodData Central large boiled egg protein cooked lentils protein 1 cup

2 boiled eggs usually have slightly more protein.
  • 2 boiled eggs: about 12-13 g protein
  • 1 katori cooked dal: usually about 7-10 g protein, depending on the katori size and type of dal
If your katori is large, around 1 cup, thick cooked dal may provide a similar amount or sometimes more. Eggs also provide complete, high-quality protein, while dal is a good vegetarian protein source with fiber.

What type of dal

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pulses AND protein

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cooked lentils chickpeas mung beans protein per cup USDA

For the most protein per katori, choose a thicker preparation of:
  1. Chana dal
  2. Urad dal
  3. Masoor dal
  4. Moong dal
A typical katori of cooked dal provides roughly 7-10 g protein. To match or exceed 2 boiled eggs (about 12-13 g), have a large, thick katori of dal or about 1.5 katoris, ideally chana or urad dal.
Combine dal with roti or rice for a better-quality vegetarian protein.
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