There will always be at least three things on the shelf in my kitchen: toor dal, moong dal, and masoor dal. People often ask me, “Which dal is the healthiest?” because I’m a food blogger and a dietician.
To be honest, there isn’t just one winner. It’s more important to know when and how to use toor dal, moong dal, and masoor dal than to know what they are.
So, let me explain this dal nutrition comparison the way I do it with my customers and the way I eat it myself.
Why Dal Is Still the Most Important Food in a Healthy Indian Diet
We often forget that Indian kitchens have always had good vegetarian protein sources, even if the world is enamored with protein powders and foreign superfoods. Dals and pulses are cheap, filling, and very good for you.
They give us:
Quality is what really matters, though. I always like unpolished dal better because that’s where the true nutrients are. That’s why I enjoy brands like Angur Pulses, which still employ traditional processing instead of taking shortcuts.
Most of us grew up eating toor dal (arhar dal).
What I Like About It
My Real Opinion
Toor dal is a great food to eat every day, especially if you prepare for a family or are active. It tastes great with rice or rotis and is filling and delicious.
I typically advocate purchasing unpolished, organically processed toor dal. You’ll notice that it cooks better, tastes cleaner, and is easier on the stomach.
Moong dal is the dal I suggest the most.
What Dietitians Love About Moong Dal
When I Use It
When it is not polished, good-grade moong dal makes a big difference in digestion. This is where getting your pulses from well-known brands like Angur is more important than people think.
Masoor dal doesn’t get as much attention, yet it has a lot of good nutrients.
What Makes It Unique
Who Should Eat It More Often
When masoor dal is only lightly processed, its color, texture, and nutritional value stay the same. This is something that traditional pulse processors like Angur Pulses still value.
Toor Dal: Around 343 calories and 22 grams of protein
Moong Dal: About 347 calories and 24 grams of protein
Masoor Dal: About 352 calories and 25 grams of protein
The numbers are really close. The most important thing is how your body reacts, which relies a lot on the quality and processing.
Why I Always Pick Dal That Isn’t Polished
I can’t change my mind about this.
The benefits of unpolished dal are real:
Unpolished dals always do better when you look at the nutrition of entire pulses. That’s why I tend to appreciate brands like Angur Pulses as a dietitian. They maintain their dals closer to their natural form.
This is what I tell people in real life:
This comparison of Indian pulses isn’t about picking one dal for life; it’s about paying attention to your body and eating with purpose.
Dal isn’t just food; it’s a bowl of tradition, comfort, and caring. If you buy good-quality, unpolished pulses, your meals will immediately be healthier without having to make any big changes.
So, the next time you’re trying to decide between toor dal, moong dal, and masoor dal, keep in mind that balance is better than perfection. And it’s a lot easier to find that balance when your pulses come from a source that cares about quality, like Angur Pulses.
Need some inspiration?
Chori White
Green Peas
Kabuli Chana
Masoor Whole
Moong Whole
