Chana Dal: Nutrition, Benefits, Uses & Everything You Need to Know

Walk into any Indian kitchen — from a home in Punjab to a professional hotel banquet kitchen and you will almost certainly find a bag of chana dal sitting in the pantry. In my 13+ years as an Executive Sous Chef at Radisson Hotels, I have cooked chana dal in everything from slow-simmered dal preparations for 500-cover banquets to quick staff meals on rushed service days. 

It never fails to deliver on both nutrition and flavour. This complete guide covers everything about chana dal: what it is, its English name, nutrition per 100g, protein content, health benefits, regional names across 12 Indian languages, current price, HSN code, and professional kitchen tips.

What is Chana Dal?

Chana dal is the split and husked form of kala chana (black chickpea), botanically known as Cicer arietinum var. desi. When the whole dried black chickpea is mechanically split and its outer dark skin removed, the result is the familiar small, flat, pale-yellow lentil that Indian cooks know as chana dal.

It is important not to confuse chana dal with yellow moong dal or toor dal they come from entirely different legumes. Chana dal is uniquely denser, slower-cooking, and has a distinct nutty, slightly sweet flavour that holds its shape well even after cooking, unlike moong dal which turns completely soft. In professional kitchens, this structural integrity makes chana dal ideal for preparations where you need the dal to retain a bite.

Pro-Tip: Did you know that the Besan (Gram Flour) used for your pakoras and laddoos is actually made from ground Chana Dal? Because Besan is just Chana Dal in powder form, it carries the same low-GI and high-protein benefits. This is why I often recommend Besan-based snacks like Cheela to our diabetic guests at Radisson.

"It is a common mistake to think Chana Dal is made from the large white chickpeas we use in Chole. Actually, Chana Dal comes from split 'Desi' chickpeas. If you are looking for the nutrition and cooking secrets of the larger white variety, check out my Complete Guide to Kabuli Chana (Chickpeas) here."

Chana Dal in English

In English, chana dal is correctly called Split Bengal Gram. You will also see it referred to as Split Chickpeas or Bengal Gram Dal in international grocery stores and food labels. The name "Bengal gram" refers to the desi variety of chickpeas that originated and is predominantly grown across the Indian subcontinent. Do not confuse it with kabuli chana (white chickpeas used in chole), which is a different variety entirely.

Chana Dal Name in Different Indian Languages

One of the most common questions I receive from readers across India is what chana dal is called in their local language. Here is a complete reference table covering 12 Indian languages:

Chana Dal Nutrition Per 100g (USDA Data)

The nutritional data below is sourced from the USDA FoodData Central database. I have included values for both raw and cooked chana dal because the numbers differ significantly once water is absorbed during cooking a distinction that matters when you are tracking daily intake.

Raw Chana Dal — Nutrition per 100g

Source: USDA FoodData Central (FDC ID: 173756) | *% Daily Values based on a 2,000 kcal diet

Cooked Chana Dal — Nutrition per 100g

Source: USDA FoodData Central (FDC ID: 173757)

Chana Dal Protein — What the Numbers Mean

With 19.3g of protein per 100g in raw form, chana dal stands as one of the most protein-rich plant foods available in the Indian kitchen. For vegetarians especially, this is a critical number.

When planning menus at the hotel, I calculate dal portions based on cooked weight for our health-conscious guests. A standard serving of cooked chana dal is about 150–180g, which delivers approximately 13–16g of protein per portion comparable to two whole eggs. For a vegetarian banquet menu, this makes chana dal one of the most reliable protein anchors we have.

One important point: chana dal is not a complete protein on its own because it is low in the amino acid methionine. Pairing it with rice or whole wheat roti resolves this  the grains supply the methionine that dal lacks, which is precisely why dal-chawal and dal-roti are nutritionally complete traditional meals. This is not a coincidence but centuries of inherited food wisdom.

While Chana Dal is high in protein, Masoor Dal nutrition offers a slightly different amino acid profile and is much faster to cook.

Chana Dal Benefits

Here are the evidence-supported health benefits of including chana dal regularly in your diet:

1. High-Quality Plant Protein for Vegetarians

At 19.3g of protein per 100g (raw), chana dal is among the best plant-based protein sources available in India. Protein supports muscle repair, enzyme production, and immune function. For vegetarians managing their protein intake, a daily bowl of chana dal contributes meaningfully to overall targets.

2. Exceptional Dietary Fiber Content

With 17.4g of fiber per 100g raw (62% of the daily value), chana dal is outstanding for gut and digestive health. The soluble fiber forms a gel in the intestine that slows glucose absorption, helping manage blood sugar levels. The insoluble fiber supports regular bowel movement and prevents constipation.

If you find Chana Dal a bit heavy for dinner, Moong Dal protein is the easiest to digest and is often recommended for recovery meals.

3. Very Low Glycemic Index — Ideal for Diabetics

Chana dal has a glycemic index (GI) of approximately 8–11, which is exceptionally low — among the lowest of any staple food. This means blood sugar rises very slowly after consuming chana dal compared to rice or white bread. For people with type 2 diabetes or those trying to avoid blood sugar spikes, chana dal is one of the best carbohydrate choices available.

4. Outstanding Source of Folate

Chana dal delivers 557mcg of folate per 100g (raw) that is 139% of the daily requirement in a single serving. Folate is essential for DNA synthesis, cell division, and is particularly critical during early pregnancy for preventing neural tube defects. It is one of the most folate-dense foods in the Indian diet.

5. Supports Heart Health

The soluble fiber in chana dal binds to bile acids and cholesterol in the digestive tract, helping reduce LDL (bad) cholesterol levels. Regular legume consumption is consistently associated with improved cardiovascular health markers in nutritional research. The potassium content (718mg/100g) also supports healthy blood pressure regulation.

6. Weight Management

The combination of high protein and high fiber promotes satiety you stay fuller for significantly longer compared to eating plain rice or bread. At the hotel, our nutrition-focused menu planning consistently relies on legumes like chana dal to build satisfying, lower-calorie meals for health-conscious guests.

7. Rich in Iron — Important for Indian Diets

At 4.3mg of iron per 100g, chana dal contributes meaningfully to daily iron needs — especially critical in vegetarian Indian diets where red meat is absent. To maximize iron absorption from plant sources, pair chana dal with a vitamin C-rich food: a squeeze of lemon juice over your dal or a side of tomatoes makes a significant difference in how much iron your body actually absorbs.

Disclaimer: The health information in this article is for general educational purposes based on USDA nutritional data. It is not medical advice. Please consult a qualified nutritionist or physician for personalized dietary guidance, particularly if you have a pre-existing health condition such as diabetes, kidney disease, or digestive disorders.

Chana Dal vs Urad Dal — Key Differences

Both are widely used across India but differ significantly in source, flavor, texture, and best culinary applications. Here is a side-by-side comparison from a chef's perspective:

Chana Dal vs. Toor Dal (Arhar) — Which should you choose?

In the kitchen, I see many people accidentally swap these two. While they look similar (both yellow), they behave very differently:

• Texture: Toor dal turns completely mushy and creamy. Chana dal retains its shape and nutty bite even when fully cooked.
• Nutrition: Chana dal has a much lower Glycemic Index (8–11) than Toor dal (approx 29–32), making Chana dal the superior choice for diabetics.
• Cooking Time: Toor dal is faster. Chana dal is the "slow-cooker" of the dal world and requires mandatory soaking.

Chana Dal Price in India

Chana dal prices vary by region, quality grade, brand, and whether it is sold loose or packaged. Here is a general price range for the Indian market:

• Loose / Unpackaged chana dal: ₹80–₹110 per kg (varies by state and harvest season)
• Branded packaged (1 kg): ₹100–₹150 per kg
• Bharat Chana Dal (government subsidized): ₹60 per kg
• Premium / Organic: ₹150–₹250 per kg

Bharat Chana Dal is a government-backed initiative by NAFED and NCCF under the Bharat brand, retailing at ₹60 per kg. It is designed to make quality dal accessible to all income groups and is available at SAFAL outlets, government cooperative stores, mobile retail vans, and some e-commerce platforms. From a quality standpoint, it is reliable for everyday cooking.

In my hotel procurement experience, we source chana dal in 25–50 kg bulk sacks directly from suppliers. Buying in bulk (5 kg+ for home use) consistently gives better value per kg and the quality of loose dal from a trusted kirana shop is often comparable to branded packaged options.

Chana Dal HSN Code & GST Rate

For traders, retailers, manufacturers, and business purchasers, here are the applicable codes:

• HSN Code: 0713 20 00 — Dried leguminous vegetables, shelled (chickpeas / Bengal gram)
• GST Rate (Unbranded / Loose): 0% — No GST when sold without a brand name in bulk or loose form
• GST Rate (Branded / Packaged): 5% — Applicable when sold in sealed packaging with a registered brand name

For most home buyers, the HSN code is not relevant to everyday shopping. It matters primarily for invoice generation, GST filing, and import/export documentation.

Professional Kitchen Tips for Cooking Chana Dal

After cooking chana dal in a professional hotel kitchen for over a decade — from small à la carte portions to bulk banquet preparations of 50+ kg here are the techniques that consistently produce the best results:

Always soak before cooking. Chana dal must be soaked for a minimum of 2 hours, and ideally overnight (6–8 hours) for home cooking. In my hotel kitchen, overnight soaking is standard practice for all bulk dal prep. Soaking reduces cooking time by 40–50% and more importantly reduces phytic acid content, which otherwise inhibits absorption of iron and zinc from the dal.

Use a pressure cooker for consistent results. After overnight soaking, 3 whistles in a standard pressure cooker gives a dal that holds its shape and has a slight bite — ideal for dal tadka. For halwa or smooth dal preparations, go to 5–6 whistles. Without soaking, you will need 6–8 whistles, which consumes significantly more fuel.

Never add salt during boiling. This is a mistake I correct in junior kitchen staff regularly. Adding salt before the dal is fully cooked causes the outer skin to harden, preventing even cooking. Always add salt after the dal has softened to your desired consistency.

The tadka temperature is everything. For a restaurant-quality chana dal tadka, heat your ghee until it just begins to shimmer (not smoke). Add whole cumin, a pinch of hing (asafoetida), dried red chillies, and freshly sliced or minced garlic. The moment garlic turns golden — not brown — pour the entire tadka directly over your cooked dal. That distinctive sizzle sound is your confirmation that the temperature is right. At the hotel we call it the "chhan" test.

For roasted chana dal namkeen: Dry roasting on a heavy-bottomed pan over medium-low heat, with constant stirring, is the home method. At the hotel, we use a convection oven at 160°C for 12–15 minutes for perfectly even roasting without any burnt spots. If you want seasoning to stick, lightly spray with oil before adding spices.

Sorting and washing matters more than most home cooks realize. Always sort through your chana dal to remove any small stones or discolored pieces before washing. Wash in 2–3 changes of water until the water runs relatively clear. This removes surface starch and any dust from the milling process, giving you a cleaner-tasting dal.

Kitchen Tools I Recommend for Cooking Dal

Based on my professional kitchen experience, these are the tools that make cooking chana dal consistently easier and better at home:

Stainless Steel Pressure Cooker (3–5 Litre): The single most important tool for cooking chana dal efficiently. Look for an ISI-marked cooker from a trusted Indian brand with a thick base for even heat distribution.

Check Pressure cooker options on Amazon ---

Heavy-Bottom Kadai (Stainless Steel or Cast Iron): For the tadka and finishing the dal. A thick base ensures the ghee heats evenly without burning the spices — the most common mistake in home kitchens.
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Stainless Steel Colander / Dal Strainer: Essential for rinsing and draining dal efficiently without losing any lentils through gaps that are too large.
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Affiliate Disclosure: This post contains Amazon Associates affiliate links. If you make a purchase through these links, I earn a small commission at no extra cost to you. I only recommend tools I personally use or have evaluated in my professional kitchen.

Frequently Asked Questions — Chana Dal

Chana dal ko English mein kya kehte hain?

Chana dal ko English mein Split Bengal Gram ya Split Chickpeas kehte hain. Yeh kala chana ko split karke uski outer dark skin hatane ke baad banti hai, jisse ek choti, flat, yellow dal milti hai jo poore India mein use hoti hai.

What is the protein in chana dal per 100g?

According to USDA FoodData Central, raw chana dal contains 19.3g of protein per 100g. Once cooked, the protein content per 100g drops to approximately 8.9g because water absorption increases the total weight of the dal during cooking. A standard serving of 150–180g of cooked chana dal provides 13–16g of protein.

Chana dal aur urad dal mein kya antar hai?

Chana dal yellow hoti hai aur kala chana (Bengal gram) se banti hai. Urad dal white/cream hoti hai aur black gram se banti hai. Dono high protein hain, lekin urad dal zyada creamy texture deti hai aur South Indian dishes jaise idli, dosa, vada mein primarily use hoti hai. Chana dal ka glycemic index (8–11) urad dal (43) se bahut lower hai, jo ise diabetics ke liye better option banata hai.

Is chana dal good for diabetes?

Yes, chana dal is one of the best foods for people managing diabetes. Its glycemic index of 8–11 is exceptionally low, meaning it causes a very gradual rise in blood sugar compared to most other carbohydrate foods. The high fiber content (17.4g/100g) further slows glucose absorption. That said, please consult your doctor or dietitian for personalized dietary advice.

Chana dal kitne time tak soak karni chahiye?

Minimum 2 ghante, ideally overnight (6–8 ghante). Soaking se cooking time significantly kam hota hai aur dal ki digestibility bhi improve hoti hai. Meri hotel kitchen mein hum overnight soaking prefer karte hain — iska farak taste aur texture dono mein clearly aata hai.

What is Bharat Chana Dal?

Bharat Chana Dal is a government initiative under the Bharat brand by NAFED and NCCF, available at the subsidized price of ₹60 per kg. It is distributed through government cooperative stores, SAFAL outlets, mobile vans, and select e-commerce platforms. The quality is reliable for everyday home cooking.

What is the HSN code for chana dal?

The HSN code for chana dal is 0713 20 00. GST is 0% on loose/unbranded chana dal and 5% on packaged/branded variants.

Chana dal mein kaun sa vitamin hota hai?

Chana dal folate (vitamin B9) ka ek outstanding source hai — 100g raw chana dal mein 557mcg folate hota hai, jo daily requirement ka 139% hai. Iske alawa ismein thiamine (B1), pantothenic acid (B5), aur vitamin B6 bhi milta hai. Fat-soluble vitamins (A, D, E, K) chana dal mein negligible hote hain.