Protein in Chana, Rajma, Lobia and Soybean: Whole Legumes per 100 g and per 30 g (IFCT 2017)
"How much protein is in chana, rajma or soybean?" has a clear answer on one condition: the weight is dry. In the Indian Food Composition Tables 2017 (IFCT 2017) of the National Institute of Nutrition (ICMR-NIN), dry soybean has about 35.58 to 37.80 g of protein per 100 g, the other whole legumes 18.77 to 22.53 g, and whole chana the least of the ten rows we compare. Below are the per 100 g and per 30 g figures, what ICMR-NIN says about pulses, and what the dry-weight rows do not cover. The kJ to kcal conversion and the portions are our arithmetic.
Per 100 g of dry, raw legumes: the IFCT 2017 figures
IFCT 2017, Table 1 (Proximate Principles and Dietary Fibre), group B (pulses), per 100 g of raw edible portion, average of the regions sampled (the white soybean row is a single sample). IFCT prints energy in kilojoules (kJ); we converted with 1 kcal = 4.184 kJ. Sorted by protein, highest first.
| Dry, raw, per 100 g | Protein | Energy | Fat | Dietary fibre | Protein per 100 kcal | IFCT code |
|---|---|---|---|---|---|---|
| Soybean, white | 37.80 g | 377 kcal (1579 kJ) | 19.42 g | 22.63 g | 10.0 g | B025 |
| Soybean, brown | 35.58 g | 381 kcal (1596 kJ) | 19.82 g | 21.55 g | 9.3 g | B024 |
| Green gram, whole (sabut moong) | 22.53 g | 294 kcal (1229 kJ) | 1.14 g | 17.04 g | 7.7 g | B011 |
| Lentil, whole brown (sabut masoor) | 22.49 g | 299 kcal (1251 kJ) | 0.64 g | 16.82 g | 7.5 g | B014 |
| Horse gram, whole (kulthi) | 21.73 g | 330 kcal (1379 kJ) | 0.62 g | 7.88 g | 6.6 g | B012 |
| Peas, dry (matar) | 20.43 g | 303 kcal (1269 kJ) | 1.89 g | 17.01 g | 6.7 g | B017 |
| Cowpea, brown (lobia) | 20.36 g | 320 kcal (1340 kJ) | 1.15 g | 11.54 g | 6.4 g | B005 |
| Moth bean | 19.75 g | 309 kcal (1291 kJ) | 1.76 g | 15.12 g | 6.4 g | B016 |
| Rajma, brown | 19.50 g | 298 kcal (1245 kJ) | 1.68 g | 16.95 g | 6.6 g | B019 |
| Bengal gram, whole (chana) | 18.77 g | 287 kcal (1201 kJ) | 5.11 g | 25.22 g | 6.5 g | B002 |
The IFCT rows are for dry, raw legumes. Soaked, boiled or cooked legumes hold a lot of water, so the same food gives far less protein per 100 g on the plate: use the dry weight when you log, or the pack label for canned or cooked products.
Soybean (brown, 35.58 g) has about 1.9 times the protein of whole chana (18.77 g), but it also carries 19.82 g of fat and 381 kcal per 100 g, against 5.11 g and 287 kcal for chana. Whole chana is the lowest of the ten on protein and the highest on fibre (25.22 g). Split chana dal has more protein than whole chana (21.55 g against 18.77 g, IFCT code B001) and less fibre (15.15 g).
A measured portion: 30 g of dry legume
We use 30 g of dry legume as our assumed portion. For context only: the ICMR-NIN Dietary Guidelines for Indians 2024 (DGI 2024) diet chart for a normal sedentary pregnant woman (Figure 2.3, PDF page 34) has 30 g of pulses in a lunch; that is a pregnancy menu, not a general adult portion. The arithmetic is IFCT x 30 / 100:
| 30 g, dry | Protein | Energy | Dietary fibre |
|---|---|---|---|
| Soybean, white | 11.3 g | ~113 kcal | 6.8 g |
| Soybean, brown | 10.7 g | ~114 kcal | 6.5 g |
| Green gram, whole (sabut moong) | 6.8 g | ~88 kcal | 5.1 g |
| Lentil, whole brown (sabut masoor) | 6.7 g | ~90 kcal | 5.0 g |
| Horse gram, whole (kulthi) | 6.5 g | ~99 kcal | 2.4 g |
| Peas, dry (matar) | 6.1 g | ~91 kcal | 5.1 g |
| Cowpea, brown (lobia) | 6.1 g | ~96 kcal | 3.5 g |
| Moth bean | 5.9 g | ~93 kcal | 4.5 g |
| Rajma, brown | 5.9 g | ~89 kcal | 5.1 g |
| Bengal gram, whole (chana) | 5.6 g | ~86 kcal | 7.6 g |
For scale, one roti made from 30 g of atta is about 96 kcal and 3.2 g protein (IFCT 2017, code A019; see the roti-size guide). 30 g of dry chana is about 86 kcal and 5.6 g protein; 30 g of brown soybean about 114 kcal and 10.7 g.
What ICMR-NIN says
DGI 2024 puts 85 g of pulses and legumes a day in its 2,000 kcal vegetarian plate, worth about 274 kcal, 20 g protein and 3 g fat (Table 1.2a, PDF page 24; also the food pyramid on PDF page 20). The non-vegetarian plate has 55 g, about 177 kcal and 13 g protein (Table 1.2b, PDF page 24), and the guidelines note that pulses can be eaten less on days when fish or meat is eaten (PDF page 20). These are diet-wide guidelines, not a target for you; your own protein depends on your goal (see how much protein per day).
What these numbers do not cover
- Cooked, soaked or sprouted legumes, canned chickpeas and chole masala. The rows are dry and raw; we give no per 100 g figure for the cooked dish. Our rajma vs chole post looks at the cooked katori.
- Kabuli (white) chana, roasted chana, besan and soya chunks. We found no separate row for them in IFCT 2017 Table 1, so we give no number; use the pack label.
- Protein quality and digestion. We make no claim about either for any legume.
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Frequently asked questions
How much protein is in 100 g of chana?
IFCT 2017 gives dry, raw whole chana (Bengal gram, code B002) 18.77 g protein, 25.22 g fibre and 1201 kJ (about 287 kcal) per 100 g; split chana dal (B001) has 21.55 g protein. Cooked chana has less protein per 100 g because of the water it absorbs.
How much protein is in rajma?
Dry brown rajma (code B019) has 19.50 g protein, 16.95 g fibre and about 298 kcal per 100 g (IFCT 2017). In 30 g of dry rajma that is about 5.9 g protein and 89 kcal. Cooked rajma is mostly water, so its per 100 g figure is much lower.
Which legume has the most protein per 100 g?
Among these IFCT 2017 rows soybean: 37.80 g for white and 35.58 g for brown per 100 g dry. The next is whole green gram (22.53 g) and whole brown lentil (22.49 g). Soybean also has 19.82 g fat and about 381 kcal per 100 g.
Is the protein in 100 g of cooked legumes the same as in dry ones?
No. The IFCT 2017 rows are for dry, raw legumes. Soaking and cooking add water, so 100 g of cooked legumes gives far less protein than 100 g dry. We therefore give no cooked figure; use the dry weight for your log or the pack label.
How many pulses a day does ICMR-NIN suggest?
DGI 2024 has 85 g of pulses and legumes a day in its 2,000 kcal vegetarian plate (about 20 g protein) and 55 g in the non-vegetarian plate (about 13 g protein). It is a diet-wide guideline, not personal advice; ask a doctor or dietitian if you have a medical condition.
Sources (checked 21 October 2026)
- Longvah T., Ananthan R., Bhaskarachary K., Venkaiah K., Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad, Table 1 "Proximate Principles and Dietary Fibre" (protein, fat, dietary fibre, energy kJ; codes B001, B002, B005, B011, B012 on PDF page 42; B014, B016, B017, B019, B024, B025 on PDF page 43; A019 wheat flour, PDF page 42): IFCT 2017 (PDF, nin.res.in)
- ICMR-NIN, Dietary Guidelines for Indians 2024 (pulses and legumes 85 g in the 2,000 kcal pyramid and fewer pulses on fish or meat days: PDF page 20; Table 1.2a vegetarian plate, pulses 85 g, ~274 kcal, ~20 g protein, and Table 1.2b non-vegetarian plate, pulses 55 g, ~177 kcal, ~13 g protein: PDF page 24; Figure 2.3, diet chart for a normal sedentary pregnant woman, with 30 g of pulses in a lunch: PDF page 34; not a general adult portion): full guidelines (PDF, nin.res.in)
- kJ to kcal (1 kcal = 4.184 kJ), protein per 100 kcal, the 30 g portion and every per-portion figure: NYUS arithmetic on the IFCT 2017 rows.