Think dal is as protein-rich as chicken? Alia Bhatt’s nutritionist reveals the hidden truth
Lifestyle Desk29 October 2025, 10:27 PM ISTThink your daily dal is a protein powerhouse? Celebrity nutritionist’s viral video suggests otherwise
Many of us believe that a comforting bowl of dal is the ultimate vegetarian source of protein. Whether it’s paired with rice, roti, or had on its own, dal has long been a staple in Indian homes and diets. But a recent viral post by a celebrity nutritionist is making people question whether this kitchen favourite is really as protein-rich as we think.
Celebrity nutritionist Dr Siddhant Bhargava, known for working with Bollywood stars like Alia Bhatt, recently shared a video on Instagram that has stirred quite a discussion.
In the clip, he explained that while 100 grams of raw dal contains around 24 grams of protein, that number changes drastically once the dal is cooked. He illustrated his point by showing a large bowl of cooked yellow dal. According to him, once cooked, that same 100 grams of dal yields six regular bowls. That means if the total protein content is 24 grams across all six bowls, each serving would only have about 4 grams of protein. In other words, your usual bowl of dal at lunch or dinner might not be giving you as much protein as you think.
The video has now crossed over 3 million views on Instagram, sparking debates among nutritionists, fitness enthusiasts, and home cooks about how much protein we actually get from our daily meals.
Does this mean we should stop eating dal for protein?
Health experts say there’s no need to give up dal as it still plays an important role in a balanced diet. While it might not be the richest source of protein per serving, dal contributes to overall nutrition, especially when combined with other protein sources.
According to the Indian Council of Medical Research (ICMR), healthy adults need between 0.6 to 0.8 grams of protein per kilogram of body weight per day. This estimate assumes a normal level of activity and a varied diet. So, instead of depending on a single food, experts suggest mixing different sources of protein throughout the day.
How to get enough protein the right way
Most people can easily meet their daily protein needs by including:
1–2 servings of dairy such as milk, curd, or paneer
A handful of nuts and seeds
2–3 servings of pulses or legumes each day
Whole grains like roti, or brown rice
And for non-vegetarians, eggs, fish, or poultry
So, while your beloved bowl of dal might not be a protein powerhouse on its own, it’s still an important part of the bigger picture. Pair it smartly with other foods, and it can remain one of the most wholesome, comforting, and nourishing dishes on your plate.
(Disclaimer: This article is meant for general informational purposes only and should not be taken as professional medical or nutritional advice)
