Dal Calories, Nutrition, and Health Benefits

August 19, 2022
Dal Calories, Nutrition, and Health Benefits

TLDR

  • One small cup of dal has 107 kcal.
  • Calories in dal depend on serving size and recipe.
  • Dal is a good source of protein and dietary fiber.
  • Eat dal daily to reduce the risk of diabetes, hypertension, and PCOS.

How Many Calories Are In One Cup Toor Dal?

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. Also known as arhar or tuvar or red gram dal.

Toor Dal Serving Size (in grams)Calories (kcal)
1 Small cup (100 grams)107
1 Medium cup (200 grams)213
1 Large cup (300 grams)320

Toor Dal Nutrition Facts

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 excellent source of copper. It helps in digestion and controls blood sugar levels.

Chana Dal Calories

One small cup (100 grams) of chana dal tadka has 97 kcal. Calories in cooked chana 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 chana dal tadka.

One small cup (100 grams) of chana dal tadka has 97 kcal. Chana dal tadka contains 44% carbohydrates, 18% protein, and 38% fat. Use the hint app to track your calories.

Chana Dal Serving Size (in grams)Calories (kcal)
1 Small cup (100 grams)97
1 Medium cup (200 grams)194
1 Large cup (300 grams)291

Chana dal tadka contains 44% carbohydrates, 18% protein, and 38% fat. It is a good source of protein, dietary fiber, copper, manganese, beta carotene, and an excellent source of selenium, and vitamin D. It helps strengthen bones and improve thyroid function.

Urad Dal Calories

One small cup (100 grams) of urad dal has 103 kcal. Calories in cooked urad 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 cooked urad dal.

One small cup (100 grams) of urad dal has 103 kcal. Urad dal contains 51% carbohydrates, 23% protein, and 25% fat. Use the hint app to track your calories.

Chana Dal Serving Size (in grams)Calories (kcal)
1 Small cup (100 grams)103
1 Medium cup (200 grams)206
1 Large cup (300 grams)309

Urad dal contains 51% carbohydrates, 23% protein, and 25% fat. It is a good source of protein, dietary fiber, potassium, phosphorus, magnesium, copper, selenium, manganese, vitamin B5, and vitamin D. It helps lower the risk of heart disease and strengthen bones.

Dal Chawal Calories

One small cup (100 grams) of plain toor dal and one small cup of white rice with a teaspoon of ghee has 239 kcal. This includes 107 kcal 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% are protein and 21% are from fat. Use the hint app to track your calories.

Dal rice contains 239 kcal and this includes 107 kcal 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% are protein and 21% are 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.

Download the Hint app to track the number of calories consumed from dal chawal and recipes for various types of dal.

Frequently Asked Questions on Dal Health Benefits

Is Dal good for weight loss?

Dal is a good source of dietary fiber and protein. It is loaded with various types of vitamins and minerals. Eating dal daily as part of lunch or dinner while controlling your daily calories significantly helps in weight loss1.

To learn more read our blogs on counting your calories for weight loss.

Is Dal good for diabetes?

Numerous studies suggest including dal in your diet over long periods significantly lowers your fasting glucose, glycated hemoglobin (HbA1c), and homeostatic model assessment of insulin resistance (HOMA-IR)2. In other words, eating dal daily is good for controlling blood sugar levels and reducing insulin resistance.

If you are diabetic, you can subscribe to the Indian diabetic diet instant plan for a balanced diet with different varieties of dal recipes and control your blood glucose levels.

Is Dal good for blood pressure?

Research suggests eating dal and other pulses daily caused a significant reduction in systolic blood pressure3. The blood pressure lowering effects of dal could be due to various components such as phytochemicals, dietary fiber, potassium, and magnesium.

However, one small cup of cooked plain toor dal contains nearly 16% (330 mg) of the recommended daily allowance (2000 mg) of sodium. Eat cooked dal along with low sodium recipes such as rice or roti to reduce the risk of high blood pressure.

Is Dal good for PCOS?

A 2018 study conducted on women with PCOS demonstrated that following a diet with dals and pulses is effective in improving insulin response to an Oral Glucose Tolerance Test (OGTT), levels of triglycerides, LDL-cholesterol, HDL-cholesterol, and diastolic blood pressure.

To put it clearly, eating dal and other pulses daily can prevent complications in women with PCOS.

To learn more about the PCOS diet and treatment, read our blog.

Is Dal good for thyroid?

Dal is a good source of selenium. Eating such selenium-rich food prevents selenium deficiency and helps improve thyroid function. We recommend patients suffering from hypothyroidism eat dal along with healthy fats and other protein-rich foods.

Our clinical dietitians are experts in the management of thyroid disorders. Here is the story of we helped Priyanka follow a healthy lifestyle and get rid of her thyroid medication.

Is Dal good for immunity?

Dal is a good source of dietary fiber. Eating high-fiber food improves gut health and is critical for proper immune function.

To know more about which nutrients effectively boost immunity, read our blog on supporting your immunity through nutrition.

Is Dal good for muscle gain?

Dal contains high protein and dietary fiber. If consumed with regular physical activity and other high protein foods it could contribute to muscle gain. To improve muscle gain include protein-rich foods in your diet.

Download the HINT app and go to the recipe section to check for high-protein recipes.

Is Dal good for weight gain?

Dal is a good source of protein and could directly contribute to healthy weight gain.

For more protein-rich food that could be consumed along with dal, you can check the recipes section of the HINT app.

Is Dal good for fat loss?

Recent studies report that including dal and other pulses in your daily diet results in fat loss1-3. For better results, along with changing your diet by including dal use the Hint app and track your lifestyle.

There are many healthy and tasty varieties of dal. Listed below are the top 5 popular dal recipes with related calorie and nutrition information.

One small cup (100 grams) of dal makhani has 90 kcal. Dal makhani contains 47% carbohydrates, 19% protein, and 34% fat. Use the hint app to track your calories.

1. Dal makhani

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, lutein, and an excellent source of vitamin D. Eating dal makhani helps strengthen bones and boost immunity.

One small cup (100 grams) of dal fry has 104 kcal. Dal fry contains 46% carbohydrates, 17% protein, and 37% fat. Use the hint app to track your calories.

2. Dal fry

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.

One small cup (100 grams) of dal tadka has 119 kcal. Dal tadka contains 48% carbohydrates, 19% protein, and 33% fat. Use the hint app to track your calories.

3. Dal tadka

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.

One small cup (100 grams) of palak dal has 85 kcal. Palak dal contains 44% carbohydrates, 17% protein, and 39% fat. Use the hint app to track your calories.

4. Palak dal

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, manganese, and an excellent source of beta carotene, and lutein. Eating palak dal helps strengthen bones and boost immunity.

One small cup (100 grams) of mixed or pancharatna dal has 153 kcal. Mixed dal contains 44% carbohydrates, 18% protein, and 38% fat. Use the hint app to track your calories.

5. Mixed dal

One small cup of mixed or Panch Ratna 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, vitamin B5, and an excellent source of selenium, vitamin D. Eating mixed dal helps strengthen bones and improve thyroid function.

Here are the calorie values of some other types of dal. Download the Hint app for more information on dal recipes, calories, and nutrition facts.

Various Dal VarietiesCalories (kcal) in 1 Small Cup (100 grams)
Tomato dal75
Carrot dal78
Ridge gourd dal82
Bottle gourd dal83
Palak dal85
Green tomato dal85
Drumstick dal85
Methi dal87
Raw mango dal90
Dal makhani90
Ponnanganni dal90
Pudina dal93
Black gram dal94
Tamarind leaves dal96
Chana dal tadka97
Bachalikura dal100
Radish leaves dal102
Urad dal with onions103
Gongura leaves dal103
Dal fry104
Radish dal104
Thotakura (amaranth) dal104
Cauliflower leaves dal106
Plain dal107
Bottle gourd tur dal109
Beetroot leaves dal110
Khatti dal111
Dosakaya (orange cucumber) dal114
Dal tadka119
Drumstick leaves dal119
Spinach coconut dal123
Mitthi dal124
Chole ki dal124
Dal amritsari125
Tamarind dal126
Dal usili135
Garlic dal tadka141
Khatti meethi dal142
Pancharatna dal153

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.