Types of Indian Dals and their Benefits [2024]

Types of Indian Dals and their Benefits [2024]

Our Indian History says that during Harappan culture and Indus Valley Civilisation, Indians enjoyed eating Pulses as their rich source of protein, iron, and other nutrients. There are nearly 19 types of dals used in our Indian Pantry. Let us see the different types of Indian dals used in our cuisine and their benefits.

Types of Indian Dals

Here, we are going to see the six different types of Indian dals that are prominently used in our Indian Cuisine.

1. Chana Dal

India is the second largest producer of Chana globally. During the medieval period, chana dal is placed on the Indian emperor’s menu. It can be cooked in a slow steaming process and made into more delicious items that are blended with Indian spices. It is the most famous item in South Asian Countries.

Benefits of Chana Dal

  • A powerhouse of Protein for maintaining a healthy body weight
  • The high fiber content supports the digestive system
  • Helps in maintaining blood sugar level
  • Regulates blood pressure and healthy heart
  • Boosts Iron and enhances metabolic process
  • Good for weight loss

2. Masoor Dal

Masoor Dal is also known as Red Lentil which is a staple food in every Indian household. It originated from Egypt and during the early period, every Indian Mughals loved to have this masoor Dal in their cuisine. It is cultivated for its nutritious value. Moreover, it is edible and tasty.

Benefits of Masoor Dal

Masoor Dal is packed with more nutrients, proteins, minerals, and vitamins. It has three major benefits as follows:

  • Cures prolonged diarrhea by consuming at regular intervals
  • Heals external wounds effectively
  • Effectually manage malnutrition 

3. Mung (Moong) Dal

Mung dal or Moong Dal is also known as Yellow Lentil. It is available in two forms including with skin or without skin. It is a rich source of Protein. Helps in muscle development, cell growth, etc. Its fiber content helps in the easy digestion process. It can be used to make curry, sprouts, or boiled.

Benefits of Mung (Moong) Dal

  • Essential for managing your body weight with its high protein content
  • Easily digestible with its rich fiber
  • Suitable for diabetic patients for its low glycemic property
  • Full of valuable vitamins and minerals helpful for body functions

4. Urad Dal

It is the most popular lentil in South Indian households. Urad dal is famous for its nourishing nutrients. The food items made from urad dal seem very delicious. It is used to make foods as well as snack items. It can be soaked with rice for making delicious food items and snacks like idli, dosa, murukku, etc. 

Benefits of Urad Dal

  • Urad dal is mainly helpful in treating male reproduction. It increases the sperm count and mobility.
  • It helps in maintaining body weight.
  • Its antioxidant properties help to manage the health of the kidneys, liver, and heart.

5. Black Urad Dal

Black Urad Dal is used in Indian Ayurvedic medicines. Like any other dals, it has 10 times phosphorous, a protein that helps to strengthen the muscle fiber. In South India, this black gram is soaked with rice, and delicious recipes are made daily.

Benefits of Black Urad Dal

  • Strengthen the reproductive organs of both men and women.
  • Reduces high blood pressure 
  • Maintain blood sugar level in the body
  • Increase gut health
  • Helps to build the nervous system

6. Toor Dal

This type of yellow lentil is primarily used in South Indian cooking. During festive occasions or daily basis, South Indians use these toor dal to make curry. They call it Sambar. They eat this sambar with rice or idli, dosa, or Pongal.

Benefits of Toor Dal

  • Helpful in reducing bad cholesterol in the body
  • Daily intake of toor dal may manage the blood sugar level
  • Helps to cure poor digestion


In conclusion, it is clearly stated that dals are the prominent staple food in South Asia. From emperors to common people, it is prevalently used in many Indian households till now.

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