Dal has 110 kcal per 100g, with 7 g protein, 18 g carbohydrates and 1 g fat.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
Dal is a high-protein food: 26% of its calories come from protein. Most of its calories (66%) come from carbohydrates.
Calculated with 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so the total can differ slightly from the listed calories.
India's everyday dal is made by simmering split pulses such as toor, moong or masoor until soft, then seasoning them with turmeric and spices. Cooked plain, it is low in fat and provides about 7 g of protein per 100 g. The tadka makes the biggest difference: each teaspoon of ghee or oil in the tempering adds roughly 40–45 kcal.
Typical portion: A typical katori (small bowl) of dal holds about 150 g, which works out to roughly 165 kcal before tadka.
Also known as: daal, dhal, dal tadka, toor dal, moong dal
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 katori (small bowl), 150 g | 165 kcal | 10.5 g | 27 g | 1.5 g |
| 50 g | 55 kcal | 3.5 g | 9 g | 0.5 g |
| 100 g | 110 kcal | 7 g | 18 g | 1 g |
| 150 g | 165 kcal | 10.5 g | 27 g | 1.5 g |
| 200 g | 220 kcal | 14 g | 36 g | 2 g |
| 250 g | 275 kcal | 17.5 g | 45 g | 2.5 g |
One serving (100g) is 6% of a 2,000 kcal day and 7% of a 1,500 kcal day. It also gives 7 g of protein, which is 7% of a 100 g daily protein target.
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Dal | 100g | 110 kcal | 7 g |
| Cooked Brown Rice | 100g | 112 kcal | 2.6 g |
| Cooked Lentils | 100g | 116 kcal | 9 g |
| Cooked Quinoa | 100g | 120 kcal | 4.4 g |
| Baked Potato | 100g | 93 kcal | 2.5 g |
| Baked Sweet Potato | 100g | 90 kcal | 2 g |
| Cooked White Rice | 100g | 130 kcal | 2.7 g |
Dal has 110 kcal per 100g. That serving also has 7 g protein, 18 g carbohydrates and 1 g fat.
Dal has 7 g of protein per 100g, so 26% of its calories come from protein.
No single food makes you gain or lose weight. Your total calories over the day and week do. Dal can fit a weight-loss diet when the portion fits your daily calorie target. At 110 kcal per 100 g it has a low calorie density, so a filling portion costs few calories.
It depends on your age, sex, height, weight and activity level. Most adults need somewhere between 1,600 and 3,000 kcal a day. Use the free calorie calculator to get your personal number.
Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.