Dal Calories & Nutritional Value Calculator
Calculate accurate calories and complete nutritional information for different types of dal and pulses. Get detailed nutrition facts including protein, carbs, fats, vitamins, and minerals for this protein-rich staple food.
How Many Calories Are In Dal?
Dal Calories by Type and Quantity
The calorie content of dal varies significantly based on type, cooking method, and preparation:
Popular Dal Calories (per 100g dry):
• Toor Dal: 343 calories, 22.3g protein
• Moong Dal: 347 calories, 24.5g protein
• Masoor Dal: 352 calories, 25.8g protein
• Chana Dal: 364 calories, 22.5g protein
• Urad Dal: 341 calories, 25.2g protein
Cooked Dal (per 100g):
• Plain Boiled: 120-140 calories
• Tadka Dal: 150-170 calories
• Dal Fry: 180-200 calories
• Dal Makhani: 220-280 calories
Use our calories burned calculator
to determine how much exercise you need to burn off your dal calories.
Dal Calories Comparison Chart
| Dal Type | Calories (per 100g dry) | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) | Iron (mg) | Folate (mcg) |
|---|---|---|---|---|---|---|---|
| Toor Dal | 343 | 22.3 | 57.6 | 1.7 | 15.0 | 2.8 | 456 |
| Moong Dal | 347 | 24.5 | 58.9 | 1.2 | 16.3 | 6.7 | 625 |
| Masoor Dal | 352 | 25.8 | 60.1 | 1.1 | 11.5 | 7.6 | 479 |
| Chana Dal | 364 | 22.5 | 57.8 | 6.7 | 12.8 | 4.9 | 557 |
| Urad Dal | 341 | 25.2 | 58.9 | 1.6 | 18.3 | 7.6 | 216 |
| Rajma | 333 | 22.5 | 60.3 | 1.4 | 15.2 | 8.2 | 394 |
| Kabuli Chana | 364 | 19.3 | 60.6 | 6.0 | 17.4 | 6.2 | 557 |
| Soybean | 446 | 36.5 | 30.2 | 19.9 | 9.3 | 15.7 | 375 |
Nutritional Information for Dal
Complete Nutritional Profile
A 100g serving of cooked dal (from 50g dry) provides:
Macronutrients:
• Protein: 8-13g (25-30% of calories) – High-quality plant protein
• Carbohydrates: 20-30g (50-60% of calories) – Complex carbs for sustained energy
• Fat: 0.5-3g (5-15% of calories) – Naturally low in fat
• Fiber: 4-8g – Excellent for digestive health
Key Micronutrients:
• Folate: 180-300mcg (45-75% DV) – Essential for DNA synthesis
• Iron: 2-4mg (11-22% DV) – Prevents anemia
• Potassium: 400-700mg (9-15% DV) – Heart and muscle function
• Magnesium: 60-130mg (14-31% DV) – Bone and nerve health
Calculate your daily protein requirements
and see how dal fits into your nutrition plan.
Scientific Research on Pulse Nutrition
Proven Health Benefits: Research published in Applied Physiology, Nutrition, and Metabolism
demonstrates that pulses provide significant health benefits including improved cardiovascular health,
blood sugar control, and weight management.
Antioxidant Properties: Studies show that pulses contain phytochemicals, saponins, and tannins
with antioxidant and anti-carcinogenic effects. Use our glycemic index calculator
to understand blood sugar impact.
Health Benefits of Dal
Cardiovascular Health Benefits
Heart Disease Prevention: Regular dal consumption improves serum lipid profiles
and reduces cardiovascular disease risk factors including blood pressure and inflammation.
The high fiber and potassium content support heart health.
Cholesterol Management: Soluble fiber in dal helps lower LDL (bad) cholesterol
while maintaining HDL (good) cholesterol levels. Calculate your daily macros
for heart-healthy nutrition.
Blood Pressure Control: High potassium and magnesium content help regulate blood pressure
and reduce hypertension risk. Monitor your progress with our BMI calculator.
Blood Sugar Control & Diabetes Management
Low Glycemic Index: Dal has a low to medium glycemic index (25-55), making it excellent
for blood sugar control. The high fiber content slows carbohydrate absorption, preventing spikes.
Diabetes Prevention: Regular consumption helps maintain healthy blood glucose and insulin levels.
The protein-fiber combination promotes satiety and stable energy levels throughout the day.
Dal for Weight Management
Weight Loss Benefits
High Protein Content: With 20-25g protein per 100g dry weight, dal promotes satiety
and muscle maintenance during weight loss. Protein has a higher thermic effect, boosting metabolism.
Fiber for Satiety: The 12-18g fiber per 100g dry weight helps you feel full longer,
reducing overall calorie intake. Track your weight loss with our ideal weight calculator.
Low Energy Density: Cooked dal provides high nutrition with relatively few calories,
perfect for creating a calorie deficit while maintaining nutrient intake.
Muscle Building & Athletic Performance
Complete Amino Acid Profile: When combined with rice or roti, dal provides all essential
amino acids needed for muscle protein synthesis and recovery.
Pre/Post Workout Nutrition: The carb-protein combination makes dal ideal for both
pre-workout energy and post-workout recovery. Calculate your carb needs
for optimal performance.
Dietary Considerations
For Special Diets
Vegetarian/Vegan: Dal is a cornerstone of plant-based nutrition, providing complete
protein when paired with grains. Essential for meeting daily protein requirements without meat.
Gluten-Free: All dal varieties are naturally gluten-free, making them safe for
celiac disease and gluten sensitivity. Use our fat intake calculator
for balanced nutrition.
Low-FODMAP: Certain dals like moong dal are suitable for low-FODMAP diets when
properly prepared and portioned. Consult healthcare providers for personalized advice.
Age-Specific Benefits
Children & Adolescents: High protein and folate content support growth and development.
Iron prevents anemia common in growing children.
Pregnant Women: Exceptional folate content (400-600mcg per 100g) helps prevent
neural tube defects. Protein supports fetal development.
Elderly: Easy to digest protein source that maintains muscle mass and bone health.
Plan your fitness routine with our workout planner.
Cooking Methods & Calorie Impact
Healthy Preparation Methods
Plain Boiled (120-140 calories per 100g cooked): Lowest calorie method, retains maximum nutrients.
Perfect for weight loss and diabetes management.
Pressure Cooking: Reduces cooking time while preserving nutrients. No added calories,
makes dal easier to digest by breaking down complex proteins.
Tadka/Tempering (150-170 calories): Adds minimal calories while enhancing flavor and
nutrient absorption. Use heart-healthy oils in moderation.
Calorie-Dense Preparations
Dal Fry (180-200 calories): Higher calorie content due to oil and onions.
Still nutritious but requires portion control for weight management.
Dal Makhani (220-280 calories): Highest calorie content due to cream and butter.
Reserve for special occasions or reduce dairy content for healthier version.
Portion Control: Stick to 1/2 to 1 cup cooked dal per meal. Calculate your
daily calorie needs
for personalized portions.
Frequently Asked Questions
Is dal good for weight loss?
Yes, dal is excellent for weight loss due to its high protein (20-25g per 100g dry) and fiber content (12-18g). The combination promotes satiety, reduces hunger, and maintains muscle mass during calorie restriction. Choose plain boiled or lightly tempered preparations. Use our calories burned calculator to balance intake with activity.
How much dal should I eat daily?
For most adults, 50-100g of dry dal per day (equivalent to 1-2 cups cooked) provides optimal nutrition. This supplies 175-350 calories and 11-25g protein. Athletes and highly active individuals may consume more. Always pair with rice or roti for complete amino acid profile.
Which dal is healthiest?
Moong dal is often considered the healthiest due to highest protein content (24.5g), excellent digestibility, and rich folate content (625mcg). Masoor dal is also excellent with 25.8g protein. For iron content, choose soybean (15.7mg) or rajma (8.2mg). Variety is key – rotate different dals for diverse nutrients.
Can diabetics eat dal?
Yes, dal is highly recommended for diabetics due to its low glycemic index (25-55) and high fiber content. The protein-fiber combination helps stabilize blood sugar levels. Limit to 1/2 cup cooked dal per meal and pair with non-starchy vegetables. Monitor blood sugar response and consult healthcare providers.
Regional Varieties & Cultural Significance
Popular Regional Preparations
South Indian Sambar: Toor dal with vegetables and tamarind. Lower calories (140-160 per 100g)
with added vegetable nutrition and probiotics from fermentation.
Punjabi Dal Makhani: Urad dal with cream and butter. Higher calories (220-280 per 100g)
but rich in protein and calcium. Enjoy in moderation.
Bengali Moong Dal: Simple preparation with minimal spices. Excellent for digestion
and suitable for all ages. Track your fitness goals with our keto macro calculator.
Gujarati Dal: Sweet and tangy preparation with jaggery. Moderate calories (160-180 per 100g)
with added antioxidants from turmeric and curry leaves.
Sprouted Dal Benefits
Enhanced Nutrition: Sprouting increases vitamin C, improves protein quality, and
reduces antinutrients. Sprouted moong provides only 30 calories per 100g with 3g protein.
Better Digestibility: Sprouting breaks down complex proteins and carbohydrates,
making nutrients more bioavailable. Ideal for people with digestive sensitivities.
Preparation Tips: Soak overnight, drain, and allow to sprout for 12-24 hours.
Can be eaten raw in salads or lightly cooked. Perfect for weight loss and detox diets.
Storage & Safety Tips
Proper Storage for Maximum Nutrition
Dry Storage: Store in airtight containers away from light and moisture.
Properly stored dal retains nutritional value for 1-2 years. Check for insects regularly.
Cooked Dal Storage: Refrigerate within 2 hours of cooking. Consume within 3-4 days.
Freeze portions for up to 3 months. Reheat thoroughly before consumption.
Sprouting Safety: Use clean water and containers. Rinse sprouts thoroughly.
Consume fresh sprouts within 2-3 days. Pregnant women should avoid raw sprouts.
References
- Gurusamy, S., Vidhya, C., Khasherao, B. Y., & Shanmugam, A. (2022). Pulses for health and their varied ways of processing and consumption in India – A review. Applied Food Research, 2(2), 100171.
- Mudryj AN, Yu N, Aukema HM. Nutritional and health benefits of pulses. Appl Physiol Nutr Metab. 2014 Nov;39(11):1197-204. doi: 10.1139/apnm-2013-0557. Epub 2014 Jun 13. PMID: 25061763.
- Langyan, S., Yadava, P., Khan, F. N., Bhardwaj, R., Tripathi, K., Bhardwaj, V., Bhardwaj, R., Gautam, R. K., & Kumar, A. (2022). Nutritional and Food Composition Survey of Major Pulses Toward Healthy, Sustainable, and Biofortified Diets. Frontiers in Sustainable Food Systems, 6, 878269. https://doi.org/10.3389/fsufs.2022.878269
