Daal / Dal vs Chicken: Calories, Protein & Which Is Better?
Cooked daal (lentils) has about 116 calories per 100g with 9g protein, while chicken breast has about 165 calories per 100g with 31g protein. Chicken is far more protein-dense, but daal brings substantial fiber and remains one of the most affordable, accessible protein sources across South Asia.
🫘 Lentils (Daal)
Calories per 100g: ~59 kcal
Per 1 cup cooked (198g): ~116 kcal
Protein: 9g · Carbs: 20g · Fat: 0.4g (per serving)
Fiber: 7.9g per serving
Best for: a high-fiber, budget-friendly vegetarian staple
🍗 Chicken Breast
Calories per 100g: ~138 kcal
Per 1 small breast (120g): ~165 kcal
Protein: 31g · Carbs: 0g · Fat: 3.6g (per serving)
Fiber: 0g per serving
Best for: a lean, high-protein animal source
Lentils (Daal) vs Chicken Breast: side-by-side comparison
| Factor | Lentils (Daal) | Chicken Breast | Better choice |
|---|---|---|---|
| Calories (per 100g) | ~59 kcal | ~138 kcal | Lentils (Daal) |
| Calories (typical serving) | ~116 kcal (1 cup cooked (198g)) | ~165 kcal (1 small breast (120g)) | Lentils (Daal) |
| Protein | 9g | 31g | Chicken Breast |
| Carbs | 20g | 0g | Depends on portion |
| Fat | 0.4g | 3.6g | Lentils (Daal) |
| Fiber | 7.9g | 0g | Lentils (Daal) |
| Typical serving size | 1 cup cooked (198g) | 1 small breast (120g) | — |
| Weight loss suitability | See verdict above | See verdict above | Depends on goal |
| Muscle gain suitability | See verdict above | See verdict above | Depends on goal |
| Best use case | a high-fiber, budget-friendly vegetarian staple | a lean, high-protein animal source | Depends on goal |
Values come from the CalorieMetrica nutrition database — the same data behind the Food Compare tool and Meal Planner. Homemade and cafe/restaurant portions vary by recipe, brand and cooking method.
Calories: Lentils (Daal) vs Chicken Breast
Cooked daal is the lighter option per 100g at about 116 kcal, compared with chicken breast's 165 kcal - a meaningful gap, though daal is noticeably lower in protein too, at 9g versus chicken's 31g per 100g.
In typical serving sizes, a full cup of cooked daal (198g) comes to about 230 kcal, while a small chicken breast (120g) is about 198 kcal - so a standard daal serving can actually cost slightly more calories than a chicken portion, despite daal's lower per-100g number, because daal servings tend to be larger by volume.
Daal's calorie count changes significantly with preparation - a simple tarka daal with modest oil stays close to the base number, while a rich daal makhani with cream and butter can more than double the calories of plain cooked lentils.
Nutrition comparison
Chicken breast is dramatically more protein-dense, delivering more than three times the protein of daal per 100g, making it the more efficient choice if protein quantity is your priority. Daal counters with a substantial fiber contribution - 7.9g per 100g - that chicken breast does not provide at all, supporting digestive health and steadier blood sugar.
Daal also brings iron, folate and potassium in useful amounts, nutrients that matter especially for vegetarians who rely on lentils as a dietary staple. Combining daal with rice or roti creates a more complete amino acid profile than either food provides alone, a classic pairing across South Asian cuisine.
Neither food alone typically meets a full day's protein target on its own - check your daily target with the Protein Calculator and plan portions accordingly.
Which is better for weight loss?
Daal's combination of low calories and high fiber makes it an excellent weight-loss food, keeping you full for longer at a modest calorie cost, and it is easy to eat in generous portions without a large calorie penalty. Chicken breast remains equally strong for weight loss thanks to its lean, high-protein profile - combining both, as is traditional in daal-chicken meals, gives you the benefits of each. Check your daily target with the TDEE Calculator.
Which is better for muscle gain?
Chicken breast is the far more efficient choice for muscle gain, delivering over three times the protein per calorie compared with daal, making it easier to hit a high daily protein target without excess calories. Daal still plays an important supporting role for vegetarians building a complete amino acid profile, especially combined with rice, roti or other legumes across the day. Set your target with the Protein Calculator.
Which is healthier overall?
Both are genuinely healthy everyday staples, and most South Asian diets benefit from including both regularly rather than choosing one over the other. Daal's fiber and affordability make it a sustainable daily staple, while chicken breast's protein density supports muscle maintenance and satiety. The classic daal-chicken combination found across Pakistani and Indian households reflects good nutritional logic - fiber and lean protein together in one meal.
Lentils (Daal) and Chicken Breast around the world
Daal is an everyday staple across Pakistan, India and Bangladesh, eaten with rice or roti in nearly every household regardless of income level, while chicken breast is a widely available, increasingly affordable protein across the same region's growing fitness and health-conscious population - see Paneer vs Chicken and Soya Chunks vs Chicken for related protein comparisons, and the Pakistani Food Calories guide for more regional staples.
Practical meal examples
Weight-loss plate (~350 kcal): 1 cup daal (~230 kcal) + a small roti (~60 kcal) + a cucumber-tomato salad (~60 kcal) - filling and fiber-rich.
Muscle-gain plate (~500 kcal): 150g grilled chicken breast (~248 kcal) + 1 cup rice (~242 kcal) - about 49g protein for a strong post-training meal.
Classic balanced plate (~450 kcal): 1 cup daal (~230 kcal) + 120g chicken breast (~198 kcal) - the traditional daal-chicken combination for fiber and lean protein together.
Build any of these in the Meal Planner.
FAQs: lentils (daal) vs chicken breast
Which has fewer calories, daal or chicken?
Cooked daal has fewer calories per 100g - about 116 kcal versus chicken breast's 165 kcal - though daal is also much lower in protein.
Is daal better than chicken for weight loss?
Daal's high fiber and lower calorie density make it excellent for weight loss, keeping you full at a modest calorie cost. Chicken breast is equally strong thanks to its lean, high protein content - combining both works well.
Which has more protein, daal or chicken?
Chicken breast has significantly more protein per 100g - about 31g versus daal's 9g.
Can vegetarians get enough protein from daal alone?
Daal alone may not fully meet protein needs, but combined with rice, roti, paneer or soya chunks across the day, vegetarians can build a complete and adequate protein intake.
Is it good to eat daal and chicken in the same meal?
Yes, this is a traditional and nutritionally sound combination across South Asia, pairing daal's fiber with chicken's lean protein for a well-rounded meal.
Which is better for a gym diet, daal or chicken?
Chicken breast is the more efficient protein source for a gym diet due to its higher protein-per-calorie ratio, while daal adds valuable fiber and works well as a complementary side.
Related pages
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Compare any two foods instantly in the Food Compare tool, build a full day around your choice in the Meal Planner, find your calorie target with the TDEE Calculator, or check protein needs with the Protein Calculator.
📊 Values are practical estimates from the CalorieMetrica database. Homemade and cafe portions vary with brand, recipe and preparation method. See Data Sources.