Dal Calories: 1 Bowl, 1 Katori & Per 100g | Nutrition Facts

Written by Asfia Fatima, Chief Dietitian at Clearcals

TL;DR

• One small cup (100 grams) of cooked plain dal has 107 kcal.
• One katori (150 grams) of dal has approximately 160 kcal.
• One bowl (200 grams) of dal has 213 kcal.
• Dal is an excellent source of plant-based protein: 7.2 g per 100g cooked.
• Dal calories depend significantly on recipe, cooking style, and portion size.
• Regular consumption of dal supports weight loss, blood sugar control, and heart health.

Dal Calories at a Glance

Here's a quick reference for plain cooked toor dal calories across the most common Indian serving sizes:

Values are for plain, salted, non-tempered toor dal. Adding tadka, ghee, or other ingredients will change these figures.

How Many Calories Are in Dal Per 100g?

One small cup (100 grams) of plain cooked toor dal has 107 kcal. The macronutrient breakdown is:

• Carbohydrates: 18.3 g (69%)
• Protein: 7.2 g (27%)
• Fat: 0.5 g (4%)
• Dietary Fiber: 3.0 g

Dal is a nutrient-dense food — relatively low in calories while delivering meaningful protein and fiber, which is why it is a cornerstone of Indian vegetarian diets.

Tracking your dal portions is easy with the Hint app. Log your serving size and get an accurate calorie and macro breakdown based on your specific recipe.

Watch: How To Track Dal Calories Using the Hint App

1 Katori Dal Calories

A standard katori holds approximately 150 grams of cooked dal. At 107 kcal per 100g, 1 katori of plain dal contains approximately 160 kcal and 10.8 g of protein.

Keep in mind that calorie content varies depending on the dal type and recipe. For example:

• 1 katori of dal tadka (~150g): ~179 kcal (higher due to oil/ghee in tadka)
• 1 katori of dal makhani (~150g): ~135 kcal
• 1 katori of masoor dal (~150g): ~249 kcal (denser in calories)

Use the Hint app to get recipe-specific katori calorie counts. Select your dal type and adjust the portion size to match your actual serving.

1 Bowl Dal Calories

One bowl of dal is typically 200 grams of cooked dal. 1 bowl of plain toor dal has 213 kcal and 14.3 g of protein.

200 gm dal calories: 213 kcal (plain toor dal) | 238 kcal (dal tadka) | 181 kcal (dal makhani)

The calorie count per bowl varies significantly by recipe:

1 Cup Dal Calories

One cup of cooked dal is approximately 200 grams. 1 cup of plain toor dal contains 213 kcal and 14.3 g of protein — the same as 1 bowl.

Dal Protein Per 100g

Dal is one of the richest plant-based protein sources in the Indian diet. Here is how protein compares across different dal types per 100g of cooked dal:

Dal protein per 100g raw is significantly higher — around 21.7 g for raw toor dal — because cooking absorbs water and increases total weight, diluting the per-100g protein figure.

Dal's Amino Acid Profile — Why Dal + Rice Is a Complete Protein

Dal's protein is not complete on its own. Like most legumes, it has a strong profile in some essential amino acids and a notable gap in others:

Dal is high in lysine — which is precisely where rice is deficient. Rice, on the other hand, is relatively higher in methionine, where dal falls short. This is why dal chawal (dal + rice) eaten together forms a nutritionally complete protein combination that covers all essential amino acids — a pattern that generations of Indian families have eaten by instinct long before nutrition science confirmed it.

How Dal Protein Compares to Other Indian Protein Sources

Dal delivers less protein per gram than paneer or egg, but at a fraction of the cost and calories. For vegetarians, combining dal with other plant proteins (paneer, curd, rajma) across the day is an effective way to meet daily protein targets.

Protein Digestibility

Dal's PDCAAS (Protein Digestibility Corrected Amino Acid Score) is approximately 0.52–0.75, compared to ~1.0 for animal proteins. This means the body absorbs roughly 70–75% of the protein in dal. Soaking dal overnight and cooking thoroughly improves digestibility by reducing antinutrients like phytic acid and tannins.

For people tracking protein goals, the Hint app calculates your exact protein intake from dal based on the recipe and portion you log — including tracking against your daily target.

Dal Calories Depend on Your Recipe and Cooking Style

The calorie and nutrition profile of cooked dal can vary significantly based on the ingredients used and portion sizes.

• Adding ghee, oil, or cream for tempering (tadka) increases fat and calorie content significantly. One teaspoon of ghee adds ~45 kcal.
• Using vegetables like spinach, bottle gourd, or tomato boosts fiber and micronutrients without adding many calories.
• The quantity of dal vs. water affects nutrition per gram — a watery dal will have fewer calories per 100g than a thick, concentrated dal.
• Regional variations also matter: some preparations use coconut milk or extra oil, which can substantially raise the calorie count.

🧠 Note: The calorie values in this blog and in the Hint nutrition database are based on commonly used recipes. Actual values may vary based on your cooking style and regional variation. Use the Hint app's "Create Your Recipe" feature to get an accurate breakdown for your specific preparation.

Raw vs. Cooked Dal: Nutrition Comparison

Cooking significantly changes dal's nutrition profile per 100g — primarily because dal absorbs water during cooking, increasing its weight and reducing the calorie density per gram.

Cooked Dal Nutrition Facts (Per 100g)

⚠️ These values are for plain, salted, non-tempered dal. Adding tadka, ghee, or coconut milk will change the profile significantly.

Raw Toor Dal Nutrition Facts (Per 100g)

Want to know exactly how many calories are in your homemade dal? Download the Hint app and use the "Create Your Recipe" feature to input your ingredients, customize portions, and get an accurate nutrition breakdown for your specific recipe.

For more insights on how calorie values change across Indian foods, check out our Indian Food Calorie Calculator blog.

Dal Chawal Calories

Dal chawal (dal rice) is one of India's most consumed meals. The calorie count depends on the serving size of each component and whether ghee is added.

1 small cup dal + 1 small cup rice + 1 tsp ghee = 239 kcal

• 107 kcal from plain toor dal (100g)
• 87 kcal from white rice (100g)
• 45 kcal from ghee (1 tsp)
• Macros: 63% carbohydrates, 15% protein, 21% fat

Here are common dal chawal serving sizes and their approximate calorie counts:

The calorie count also varies based on the dal type and rice variety. Using brown rice instead of white rice adds fiber; using dal tadka instead of plain dal adds about 25–35 more kcal per serving.

Use the Hint app to log your dal chawal meal precisely — select each component separately (dal, rice, ghee) to get an accurate calorie and macro breakdown.

Dal Varieties: Calories and Protein Per 100g

Here are the calorie and protein values for a small cup (100 grams) of various types of cooked dal. Download the Hint app for complete nutrition facts on every dal variety.

Frequently Asked Questions on Dal Health Benefits

Is Dal Good for Weight Loss?

Yes, dal is an excellent food for weight loss. It is rich in dietary fiber and protein, both of which promote satiety and reduce overall calorie intake. Research confirms that regular pulse consumption supports healthy body weight management¹.

The Hint app lets you track your dal intake as part of a calorie-controlled weight loss plan.

Is Dal Good for Diabetes?

Yes. Multiple studies show that consuming dal over time significantly lowers fasting glucose, HbA1c, and insulin resistance². Its low glycaemic index and high fiber content help blunt post-meal blood sugar spikes.

Hint Premium includes diabetic-friendly meal plans featuring dal recipes designed to keep blood sugar in range.

Is Dal Good for Blood Pressure?

Dal is rich in potassium, magnesium, and dietary fiber — all of which support healthy blood pressure. However, sodium in cooked dal (about 16% of the daily recommended allowance per 100g) is worth monitoring².

The Hint app tracks your sodium intake alongside potassium, helping you maintain the right balance for heart health.

Is Dal Good for PCOS?

A 2018 study found that diets including pulses like dal improved insulin response, triglyceride levels, and cholesterol in women with PCOS. Regular dal consumption helps prevent complications related to PCOS.

Hint Pro offers customized PCOS meal plans incorporating dal and other hormone-balancing foods.

Is Dal Good for the Thyroid?

Dal is a good source of selenium, which is essential for thyroid hormone synthesis and function. Including selenium-rich foods like dal supports thyroid health and helps prevent selenium deficiency.

The Hint app provides tailored meal plans for thyroid health and conditions like hypothyroidism.

Is Dal Good for Immunity?

Yes. Dal's high dietary fiber content supports gut health, which plays a central role in immune function. Regular consumption of fiber-rich foods like dal strengthens the body's defense mechanisms.

Is Dal Good for Muscle Gain?

Dal is high in plant-based protein and dietary fiber, making it valuable for muscle gain — especially when combined with regular resistance training and other protein-rich foods. For best results, pair dal with a complete protein source like rice (to cover all essential amino acids).

For high-protein recipes and personalized meal plans, check the Hint app's recipe section.

Is Dal Good for Weight Gain?

Dal can support healthy weight gain as a source of protein and carbohydrates. Adding ghee to your dal or pairing it with high-calorie foods like rice and roti increases total calorie intake effectively.

Hint Premium offers meal plans for healthy weight gain with nutrient-dense meal combinations.

Is Dal Good for Fat Loss?

Recent studies report that including dal and other pulses in daily diet results in measurable fat loss¹⁻³. Dal's high fiber and protein content support body composition improvements.

Is Dal a Complete Protein?

No — dal alone is not a complete protein. It is high in lysine but low in methionine (the limiting amino acid). However, when paired with rice, the two foods complement each other perfectly: rice is relatively higher in methionine and lower in lysine. Together, dal and rice provide all essential amino acids, making dal chawal a complete protein combination. This complementarity holds for any combination of dal with a grain across the day.

Use the Hint app to track both your dal intake and your overall calorie balance for best fat loss results.

Popular Dal Recipes

1. Moong Dal Calories

Moong Dal Nutrition

A small cup (100 grams) of moong dal tadka contains 97 kcal — 47% carbohydrates, 20% protein, and 33% fat. It is a good source of potassium, magnesium, copper, and selenium. Moong dal is the lightest and most easily digestible of all dal varieties.

Moong dal benefits: supports weight loss (low calorie, high fiber), aids digestion, boosts immunity through antioxidants like beta-carotene and lutein, and supports muscle repair with its protein content.

2. Chana Dal Calories

Chana Dal Nutrition

One small cup (100 grams) of chana dal tadka contains 97 kcal — 44% carbohydrates, 18% protein, and 38% fat. Chana dal is rich in copper, manganese, selenium, and vitamin D, making it especially good for bone and thyroid health.

Chana dal benefits: supports weight loss, strengthens bones (high vitamin D and calcium), and supports thyroid function through its selenium content.

3. Masoor Dal Calories

Masoor Dal Nutrition

One small cup (100 grams) of cooked masoor dal contains 166 kcal — 48% carbohydrates, 22% protein, and 30% fat. Masoor dal is significantly denser in calories than toor or moong dal. It is a great source of iron, which is vital for preventing anaemia.

Masoor dal benefits: supports heart health (high fiber and potassium), aids weight management, and maintains bone strength through phosphorus and magnesium.

4. Urad Dal Calories

Urad Dal Nutrition

One small cup (100 grams) of cooked urad dal contains 103 kcal — 51% carbohydrates, 23% protein, and 25% fat. Urad dal is rich in potassium, phosphorus, magnesium, copper, selenium, and vitamin B5.

Urad dal benefits: supports heart health by lowering cholesterol, strengthens bones (high magnesium and phosphorus), and aids digestive health through its fiber content.

5. Dal Makhani Calories

One small cup of dal makhani has 90 kcal — 47% carbohydrates, 19% protein, and 34% fat. Despite containing cream and butter, dal makhani is relatively moderate in calories per 100g because of its high water content. It is a good source of dietary fiber, vitamin D, and selenium.

6. Dal Fry Calories

One small cup of dal fry has 104 kcal — 46% carbohydrates, 17% protein, and 37% fat. Dal fry is a good source of potassium, dietary fiber, copper, manganese, beta carotene, lutein, and vitamin D.

7. Dal Tadka Calories

One small cup of dal tadka has 119 kcal — 48% carbohydrates, 19% protein, and 33% fat. The higher calorie count compared to plain dal is due to the oil or ghee used in tempering.

8. Palak Dal Calories

One small cup of palak dal has 85 kcal — among the lowest calorie dal varieties. Adding spinach reduces the overall calorie density while significantly boosting iron, beta carotene, and vitamin C content.

9. Mixed Dal Calories

One small cup of panchratna dal has 153 kcal — 44% carbohydrates, 18% protein, and 38% fat. Mixed dal is nutritionally superior to single-variety dal as it combines the amino acid profiles of multiple legumes.

🆕 Hint Just Got a Big Update — Version 2.0

We've just released the biggest update to Hint since launch — and it's especially useful if you're tracking dal and protein-heavy Indian meals.

Custom Recipes — Track Your Dal Exactly As You Cook It

Dal calories vary a lot depending on your recipe — how much ghee goes into the tadka, whether you add coconut milk, how thick you cook it. The Hint database already has 20+ dal varieties, but version 2.0 lets you go further: customise any existing entry to match your specific proportions, or build your own recipe from scratch with your exact ingredients. Log your home-cooked dal accurately, every time.

Free AI Insights — Personalised to Your Goals and Health Conditions

After every meal you log, Hint now generates a personalised insight based on your specific health goal and condition — whether that's weight loss, diabetes management, PCOS, or muscle gain. If you're tracking protein from dal as part of a muscle gain goal, the insight surfaces your protein gap for the day. If you're managing blood sugar, it flags the carbohydrate load. This is free for all users — no subscription required.

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See how your protein, calorie, and sodium intake are trending over days and weeks — not just today's log.

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Final Thoughts

Dal is one of the most nutritionally balanced staples in the Indian diet — delivering protein, fiber, complex carbohydrates, and a range of micronutrients at a relatively low calorie cost. Whether you're tracking weight loss, managing blood sugar, building muscle, or simply eating well, dal fits seamlessly into any dietary goal.

The Hint app makes it easy to track your exact dal intake by recipe and serving size, explore new recipes, and optimize your nutrition based on your personal goals.

Upgrade to Hint Pro or Hint Premium for personalized meal plans and unlimited dietitian consultations.

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References

1. Kim SJ et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2016.
2. Hafiz MS et al. Pulse consumption improves indices of glycemic control in adults with and without type 2 diabetes. Eur J Nutr. 2022.
3. Lukus PK et al. The Role of Pulses in Cardiovascular Disease Risk for Adults With Diabetes. Am J Lifestyle Med. 2020.

About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management. She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health. At Clearcals, she leads the nutrition strategy behind the Hint app.

🔗 Connect with Asfia on LinkedIn