Whey vs Paneer vs Dal: Protein Per Rupee (India)
Whey is marketed as the "efficient" protein and dal as the "budget" one, but few people do the cost-per-gram arithmetic. This page gives the formula, the protein content of dry dal and paneer from IFCT 2017, and the dry-vs-cooked trap. It quotes no market prices: prices change by brand, city and date, so you put in the ones you pay.
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Join the NYUS waitlistThe one-line answer
Cost per gram of protein = price per kg ÷ protein grams per kg. Dry dal lists 21.55 to 24.35 g of protein per 100 g and paneer 18.86 g in IFCT 2017, which is 215 to 244 g and 189 g per kg. Whey's protein per 100 g is on the tub's label. Divide what you pay by those grams and compare. We give no ranking, because the answer depends on your prices.
Protein per kg: the numbers to divide by
These are IFCT 2017 Table 1 values per 100 g, dry or raw (the book states all its data except poultry and egg is for raw food, PDF p. 27), multiplied by 10 for one kg. Whey has no IFCT row, so read the label.
| Source | IFCT row | Protein per 100 g | Protein per kg |
|---|---|---|---|
| Chana dal, dry | B001 | 21.55 g | 215.5 g |
| Toor dal, dry | B021 | 21.70 g | 217.0 g |
| Moong dal, dry | B010 | 23.88 g | 238.8 g |
| Masoor dal, dry | B013 | 24.35 g | 243.5 g |
| Paneer | L003 | 18.86 g | 188.6 g |
| Whey | not in IFCT | see the tub label | see the tub label |
Worked example with made-up prices, to show the arithmetic and not as market prices: if toor dal cost ₹120 per kg, the cost per gram of protein is 120 ÷ 217.0 = ₹0.55. If paneer cost ₹400 per kg, it is 400 ÷ 188.6 = ₹2.12. For whey, use the tub price ÷ (tub weight in grams × the label's protein per gram of powder).
The dal dry-vs-cooked trap
Dry dal lists 21.55 to 24.35 g protein per 100 g, but cooked dal is dal plus the water it absorbed, so the same weight of cooked dal holds much less protein. This does not change the cost arithmetic, because you buy dry dal at the dry price. It matters for logging: weigh dal dry before cooking, as the IFCT figures assume. Weighing a bowl of cooked dal and applying the dry-weight protein will overcount your intake. It is the same error as with soya chunks and in our rajma vs chole comparison.
How much dry food holds 40 g of protein
The weight of dry food that holds 40 g of protein, from the IFCT values above (our arithmetic: 40 ÷ protein per gram). Multiply by your price per gram for the cost.
| Source | Weight for 40 g protein |
|---|---|
| Masoor dal, dry (B013) | 164 g |
| Moong dal, dry (B010) | 168 g |
| Chana dal, dry (B001) | 186 g |
| Paneer (L003) | 212 g |
| Whey | 40 ÷ (label protein per gram of powder) |
What each source brings besides protein
Dal
Dal needs soaking and cooking, and the oil or ghee used in the tadka adds energy. For the lysine in the protein of pulses and cereals, see lysine in vegetarian foods; see our dal chawal guide for the plate.
Paneer
Paneer needs no soaking and holds its texture in a curry or a dry sabzi. IFCT 2017 lists 24.78 g of fat per 100 g for paneer (L003), so a paneer-heavy day adds energy as well as protein; see paneer vs tofu and, for paneer cubes as a snack, our vegetarian snacks guide.
Whey
A scoop of whey mixes in seconds and needs no cooking. Protein, calories, fat and sugar per scoop differ by product, so read the label rather than rely on a general figure.
Using the arithmetic
- Use your own prices. Put today's price per kg of each source into the formula; a bulk offer or a sale changes the answer.
- Compare protein, not weight. A kg of dal, a kg of paneer and a kg of whey hold very different grams of protein, which is why the formula divides by protein per kg.
- Log dal by dry weight. Weigh it before soaking or boiling, the same rule as soya chunks and rice.
A note on accuracy
This article is general educational content, not medical or dietary advice, and it gives no protein target. Protein figures are IFCT 2017 table values for raw or dry food and vary by variety and preparation. We quote no prices.
Log whey, paneer and dal the way you actually eat them
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Join the NYUS waitlistFrequently asked questions
Is dal cheaper protein than whey?
Work it out with the prices you pay: price per kg divided by protein grams per kg. Dry dal lists 21.55 to 24.35 g protein per 100 g in IFCT 2017, which is 215 to 244 g per kg, and whey's protein per 100 g is on the tub's label. We quote no market prices because they change by brand, city and date.
Is paneer cheaper than whey protein?
Use the same formula. Paneer lists 18.86 g protein per 100 g in IFCT 2017 (row L003), which is 188.6 g per kg; divide the price per kg by that, and divide the whey tub price by the protein grams in the tub.
What does whey offer besides protein?
A scoop mixes in seconds and needs no cooking. Protein, calories, fat and sugar per scoop differ by product, so read the label.
Do dal's protein numbers have a dry-vs-cooked trap?
Yes. IFCT 2017 lists dry dal at 21.55 to 24.35 g protein per 100 g, but cooked dal includes absorbed water, so the same weight of cooked dal holds much less. Log dal by its dry weight.
Sources (read 26 October 2026)
- Longvah T. et al., Indian Food Composition Tables 2017 (IFCT 2017), ICMR-NIN, Table 1, protein (PROTCNT) and fat (FATCE) per 100 g: Bengal gram dal B001, green gram dal B010 (PDF p. 42), lentil dal B013, red gram dal B021 (PDF pp. 42-43), paneer L003 (p. 57). Raw-food statement: p. 27.
- The per-kg values, the 40 g weights and the worked example (with made-up prices) are NYUS's own arithmetic.