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?
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.
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.
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
