How much protein is in Chana Dal (Bengal Gram)?

21.6g per 100 g, or 21.6g in a 100 g serving — 6.6g of protein per 100 kcal.

Is Chana Dal (Bengal Gram) vegetarian?

Yes — Chana Dal (Bengal Gram) is vegetarian.

Can I log Chana Dal (Bengal Gram) in IRONSLOG?

Yes — Chana Dal (Bengal Gram) is one of the 1,579 items in IRONSLOG's Indian food database, searchable directly from the nutrition log.

Food

Chana Dal (Bengal Gram): Calories, Protein & Macros

Last updated 26 July 2026

A 100 g serving of Chana Dal (Bengal Gram) has 329 kcal, 21.6g protein, 46.7g carbs and 5.3g fat — 6.6g of protein per 100 kcal. It's a vegetarian raw ingredient from the grain legumes group, logged directly in IRONSLOG's 1,579-item Indian food database.

What's in a standard serving of Chana Dal (Bengal Gram)?

A 100 g serving has 329 kcal, 21.6g protein, 46.7g carbohydrate, 5.3g fat and 15.2g fiber. Per 100 g it's 329.1 kcal, 21.6g protein, 46.7g carbs and 5.3g fat — use the per-100g figures to rescale for whatever portion is actually eaten.

How does Chana Dal (Bengal Gram) fit a cut vs a bulk?

At 6.6g of protein per 100 kcal, Chana Dal (Bengal Gram) is more calorie-dense than protein-dense — on a calorie deficit (a cut) it's worth measuring the portion carefully so it doesn't crowd out higher-protein foods within a fixed calorie budget. On a calorie surplus (a bulk) that same calorie density is an advantage — it's an easy way to add calories without needing a large plate.

How much Chana Dal (Bengal Gram) should I eat?

The dataset doesn't carry a standard household serving for Chana Dal (Bengal Gram), so the numbers above are per 100 g — weigh or measure the actual portion eaten and scale from there. As a raw ingredient, the amount that ends up on a plate depends heavily on how it's cooked and what else is in the meal.

What can I swap for Chana Dal (Bengal Gram)?

Toor Dal (Red Gram) — vegetarian, 331 kcal per 100 g, 6.6g protein per 100 kcal
Rajma (Red Kidney Beans) — vegetarian, 299 kcal per 100 g, 6.7g protein per 100 kcal
Urad Dal (Black Gram) — vegetarian, 324 kcal per 100 g, 7.1g protein per 100 kcal

Chana Dal (Bengal Gram) — macros per 100 g
Metric	Per 100 g
Calories	329.1 kcal
Protein	21.6 g
Carbohydrate	46.7 g
Fat	5.3 g
Fiber	15.2 g
Protein per 100 kcal	6.6 g

Key takeaways

A 100 g serving of Chana Dal (Bengal Gram) has 329 kcal and 21.6g protein.
Chana Dal (Bengal Gram) carries 6.6g of protein per 100 kcal — more calorie-dense than protein-dense.
It's a vegetarian raw ingredient in the grain legumes group.
Nutrition data is from the Indian Nutrient Databank / IFCT 2017, not estimated.