Dal Calories, Nutrition, and Health Benefits

TL;DR

• One small cup (100 grams) of dal has 107 kcal.
• Calories in dal depend on serving size and recipe.
• Dal is a great source of protein and dietary fiber.
• Regular consumption of dal can help reduce the risk of diabetes, hypertension, and PCOS.

How many calories are in one cup toor dal?

Toor dal (also known as arhar, tuvar, or red gram dal) is a staple in Indian households, providing a rich source of nutrients. One small cup (100 grams) of plain toor dal has 107 kcal.

Calories in a cooked dal depend on its serving size or quantity in grams and recipe. Here is a table of how calories increase with the serving size of plain toor dal.

Tracking your portion sizes and calories from dal is easy with the Hint app. You can log the size of your dal serving and ensure it fits into your daily nutritional goals.

1 bowl dal calories

One bowl (100 grams) of plain toor dal has 107 kcal. Plain toor dal contains 69% carbohydrates, 27% protein, and 4% fat. It is a good source of protein, dietary fiber, potassium, phosphorus, selenium, thiamine, and an excellent source of copper. It helps in digestion and controls blood sugar levels.

Dal Nutrition Facts

For a more detailed breakdown of these nutrients and their role in your health, download the Hint app, where you can track your macros and micros and get personalized insights based on your health goals.

Protein in Dal

Dal is an excellent source of plant-based protein. One small cup of cooked dal contains approximately 7.2 grams of protein, depending on the recipe. This makes dal a valuable addition to a vegetarian diet, helping to meet daily protein requirements.

Use the Hint app to track your protein intake and get personalized meal recommendations based on your goals, whether it's weight loss, muscle gain, or general wellness.

Dal Chawal Calories

Dal rice contains 239 kcal out of which 107 kcal are from one small cup of plain toor dal, 87 kcal from one small cup of white rice, and 45 kcal from a teaspoon of ghee. Of this 239 kcal for dal rice, 63% are from carbohydrates, 15% is protein and 21% is from fat.

The number of calories in dal chawal or dal rice depends on the quantity or serving size of rice, dal, and ghee consumed together. In addition, calories change based on the recipe of the dal.

To get a personalized breakdown of your meals, including dal chawal, and learn how they fit into your nutritional plan, download the Hint app and track your daily calorie intake.

Frequently Asked Questions on Dal Health Benefits

Is Dal good for weight loss?

Yes, dal is a fantastic food for weight loss. It is rich in dietary fiber and protein, both of which help keep you full for longer, reducing the likelihood of overeating. Eating dal regularly as part of a balanced diet can help manage your weight¹.

The Hint app allows you to track your calories and provides weight-loss meal plans featuring dal and other nutrient-dense foods.

Is Dal good for diabetes?

Numerous studies suggest that consuming dal over an extended period significantly lowers fasting glucose, HbA1c levels, and insulin resistance². This makes dal a great food for people with diabetes.

With the Hint Premium subscription, you can access a variety of diabetic-friendly meal plans that incorporate different dal recipes to help you manage your blood sugar levels effectively. 

Is Dal good for blood pressure?

Dal is beneficial for individuals with high blood pressure, as it is rich in phytochemicals, dietary fiber, potassium, and magnesium, all of which are known to support heart health².

However, be mindful of sodium intake, as cooked dal can contain about 16% of the daily recommended sodium allowance.

With the Hint app, you can track your sodium intake and balance it with low-sodium foods to maintain healthy blood pressure levels.

Is Dal good for PCOS?

A 2018 study revealed that a diet including dals and pulses is effective in improving insulin response, triglyceride levels, and cholesterol in women with PCOS.

Regular consumption of dal can prevent complications related to PCOS.

The Hint Pro subscription offers customized meal plans designed to manage PCOS, helping you include dal and other nutrient-rich foods in your daily diet.

Is Dal good for the thyroid?

Dal is rich in selenium, which is essential for thyroid hormone synthesis and function. Including selenium-rich foods like dal in your diet helps improve thyroid health and prevents selenium deficiency.

The Hint app provides tailored meal plans to support thyroid health and manage conditions like hypothyroidism.

Is Dal good for immunity?

Yes, dal is a good source of dietary fiber, which promotes gut health—a key factor in a strong immune system. Regular consumption of fiber-rich foods like dal enhances your body’s defense mechanisms.

Download the Hint app to explore immune-boosting recipes and track your nutrient intake.

Is Dal good for muscle gain?

Dal is high in protein and dietary fiber, making it a valuable food for muscle gain, especially when combined with regular physical activity and other protein-rich foods.

For high-protein recipes and personalized meal plans to support muscle gain, check the Hint app’s recipe section.

Is Dal good for weight gain?

If you’re looking to gain weight, dal can be a great source of protein and carbohydrates to help you meet your caloric needs.

Adding healthy fats like ghee or pairing dal with high-calorie foods can promote healthy weight gain.

The Hint Premium subscription offers meal plans designed for healthy weight gain, ensuring you consume balanced, nutrient-dense meals.

Is Dal good for fat loss?

Recent studies report that including dal and other pulses in your daily diet results in fat loss ^1-3. 

For better results, along with changing your diet by including dal use the Hint app and track your lifestyle.

Dal varieties

Here are the calorie values for a small cup (100 grams) of various types of dal. Download the Hint app for more information on dal recipes, calories, and nutrition facts.

Popular Dal Recipes

There are many healthy and tasty varieties of dal. Listed below are the popular dal recipes with related calorie and nutrition information.

1. Moong dal calories

Moong dal nutrition

Moong dal is one of the healthiest types of dal, packed with protein, dietary fiber, and essential vitamins and minerals.

A small cup (100 grams) of moong dal tadka contains 97 kcal and provides 47% carbohydrates, 20% protein, and 33% fat. It’s also a good source of potassium, magnesium, copper, and selenium, making it a great food for boosting immunity and supporting muscle strength.

Track the nutritional breakdown of moong dal using the Hint app, which makes it easy to log your intake and get personalized meal plans.

Moong dal benefits

• Weight Loss: Moong dal is low in calories and high in fiber, making it an ideal food for weight loss. It keeps you full for longer and helps regulate your appetite.
• Muscle Growth: Due to its high protein content, moong dal supports muscle repair and growth, especially when combined with regular physical activity.
• Digestion: The high fiber content aids digestion and prevents constipation.
• Immunity: Moong dal is rich in antioxidants like beta-carotene and lutein, which help strengthen the immune system.

Calories in a cooked moong dal depend on its serving size or quantity in grams and recipe. Here is a table of how calories increase with the serving size of moong dal tadka.

2. Chana dal calories

Chana dal nutrition

Chana dal (split Bengal gram) is another excellent source of plant-based protein and fiber. One small cup (100 grams) of chana dal tadka contains 97 kcal, with 44% carbohydrates, 18% protein, and 38% fat.

It is also a rich source of copper, manganese, and beta-carotene, as well as an excellent source of selenium and vitamin D.

With the Hint app, you can track your chana dal intake and monitor your daily macronutrient breakdown.

Chana dal benefits

• Weight Loss: Chana dal is low in calories and high in fiber, which helps promote fullness and supports weight loss.
• Thyroid Function: Chana dal is rich in selenium, an essential nutrient for thyroid function.
• Bone Health: Chana dal is high in vitamin D and calcium, both of which contribute to strong bones and teeth.

For personalized meal plans featuring chana dal, upgrade to Hint Premium and get access to detailed recipe suggestions.

Calories in cooked chana dal depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with the serving size of chana dal tadka. 

3. Masoor dal calories

Masoor dal nutrition

Masoor dal (red lentils) is another nutritious type of dal that is high in protein, fiber, and essential minerals like potassium, phosphorus, and magnesium.

One small cup (100 grams) of cooked masoor dal contains 166 kcal, with 48% carbohydrates, 22% protein, and 30% fat. It’s a great source of iron, which is vital for preventing anemia.

Track your iron intake and other nutrients using the Hint app to ensure you’re meeting your daily requirements.

Masoor dal benefits

• Heart Health: Masoor dal is rich in dietary fiber and potassium, both of which contribute to heart health by regulating blood pressure and cholesterol levels.
• Weight Management: Its high protein and fiber content make masoor dal filling, helping to control appetite and support weight management.
• Bone Health: Masoor dal is a good source of phosphorus and magnesium, both of which are essential for maintaining strong bones.

Download the Hint app to explore more recipes featuring masoor dal and track your daily nutrient intake. 

Calories in cooked masoor dal depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with the serving size of masoor dal. 

4. Urad dal calories

Urad dal nutrition

Urad dal (black gram) is a protein-rich legume that is also high in dietary fiber. One small cup (100 grams) of cooked urad dal contains 103 kcal, with 51% carbohydrates, 23% protein, and 25% fat.

It is rich in potassium, phosphorus, magnesium, copper, selenium, and vitamin B5.

Use the Hint app to track your nutrient intake and customize meal plans that include urad dal for muscle gain, weight management, and heart health.

Urad dal benefits

• Heart Health: Urad dal is rich in dietary fiber, which helps lower cholesterol levels and reduce the risk of heart disease.
• Bone Strength: Urad dal is high in magnesium and phosphorus, both of which are important for bone health.
• Digestive Health: The high fiber content supports digestion and helps prevent constipation.

For more urad dal recipe ideas and nutritional insights, check out the Hint Pro subscription.

Calories in cooked urad dal depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with the serving size of cooked urad dal. 

5. Dal makhani calories

One small cup of dal makhani has 90 kcal. 47% of these calories are from carbohydrates, 19% from protein, and 34% from fat. Dal makhani is a good source of dietary fiber, vitamin B5, copper, selenium, manganese, beta carotene, and lutein, and an excellent source of vitamin D. Eating dal makhani helps strengthen bones and boost immunity.

Calories in dal makhani depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with the serving size of dal makhani. 

6. Dal fry calories

One small cup of dal fry has 104 kcal. 46% of these calories are from carbohydrates, 17% from protein, and 37% from fat. Dal fry is a good source of potassium, dietary fiber, copper, manganese, beta carotene, lutein, and an excellent source of vitamin D. Eating dal fry helps strengthen muscles and boost immunity.

Calories in dal fry depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with the serving size of dal fry. 

7. Dal tadka calories

One small cup of dal tadka has 119 kcal. 48% of these calories are from carbohydrates, 19% from protein, and 33% from fat. Dal tadka is a good source of potassium, protein, dietary fiber, copper, selenium, manganese, beta carotene, and an excellent source of lutein. Eating dal tadka helps strengthen bones and boost immunity.

Calories in dal tadka depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with the serving size of dal tadka.

8. Palak dal calories

One small cup of palak dal has 85 kcal. 44% of these calories are from carbohydrates, 17% from protein, and 39% from fat. Palak dal is a good source of vitamin C, vitamin D, vitamin E, copper, and manganese, and an excellent source of beta carotene, and lutein. Eating palak dal helps strengthen bones and boost immunity.

Calories in palak dal depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with the serving size of palak dal. 

9. Mixed dal calories

One small cup of mixed or panchratna dal has 153 kcal. 44% of these calories are from carbohydrates, 18% from protein, and 38% from fat. Panchratna dal is a good source of potassium, dietary fiber, protein, phosphorus, magnesium, copper, manganese, thiamin, and vitamin B5, and an excellent source of selenium, vitamin D. Eating mixed dal helps strengthen bones and improve thyroid function.

Calories in mixed dal depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with the serving size of mixed dal. 

Final Thoughts

Dal is an essential part of a healthy diet, providing protein, fiber, and a wide range of micronutrients.

Whether you’re looking to lose weight, manage chronic conditions like diabetes and hypertension, or simply boost your overall health, dal is a versatile and nutrient-rich food.

The Hint app makes it easy to track your daily intake of dal, explore new recipes, and optimize your nutrition based on your goals.

Upgrade to Hint Pro or Hint Premium for personalized meal plans and expert guidance to support your health journey.

Download the Hint app today to start tracking your nutrition and make better dietary choices for a healthier life!

References

1. Kim SJ, de Souza RJ, Choo VL, Ha V, Cozma AI, Chiavaroli L, Mirrahimi A, Blanco Mejia S, Di Buono M, Bernstein AM, Leiter LA, Kris-Etherton PM, Vuksan V, Beyene J, Kendall CW, Jenkins DJ, Sievenpiper JL. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2016 May;103(5):1213-23. doi: 10.3945/ajcn.115.124677. Epub 2016 Mar 30. PMID: 27030531.
2. Hafiz MS, Campbell MD, O'Mahoney LL, Holmes M, Orfila C, Boesch C. Pulse consumption improves indices of glycemic control in adults with and without type 2 diabetes: a systematic review and meta-analysis of acute and long-term randomized controlled trials. Eur J Nutr. 2022 Mar;61(2):809-824. doi: 10.1007/s00394-021-02685-y. Epub 2021 Sep 29. PMID: 34585281; PMCID: PMC8854292.
3. Lukus PK, Doma KM, Duncan AM. The Role of Pulses in Cardiovascular Disease Risk for Adults With Diabetes. Am J Lifestyle Med. 2020 May 25;14(6):571-584. doi: 10.1177/1559827620916698. PMID: 33117097; PMCID: PMC7566181.