Calories in Dal: A Complete Guide to Every Indian Dal
Dal is the backbone of the Indian plate — and one of the trickiest foods to track, because the same dish can range from 100 to 250 calories a bowl depending on how it's made. Here's how to pin it down.
The quick answer
A standard katori (about 150g cooked) of home-style dal with a light tadka:
| Nutrient | Amount |
|---|---|
| Calories | ~130 kcal |
| Carbs | 18g |
| Protein | 6g |
| Fat | 4g |
| Fiber | 4g |
Plain boiled dal with no tempering is closer to 100 kcal per katori. The tadka is where most of the variation comes from.
Calories by dal type
Cooked, per katori (~150g), with a light tadka:
| Dal | Calories | Protein |
|---|---|---|
| Moong (yellow) | ~120 | 6g |
| Toor / arhar | ~130 | 6g |
| Masoor (red) | ~125 | 6g |
| Chana dal | ~150 | 7g |
| Urad (dal makhani style) | ~180+ | 7g |
The differences are small when boiled — but preparation matters a lot. Dal makhani made with cream and butter can hit 250–300 kcal per katori, while a simple moong dal stays around 120.
How much the tadka adds
The tempering (tadka) is pure added fat, and it adds up fast:
- 1 tsp ghee or oil: +40–45 kcal
- 1 tbsp ghee: +120 kcal
- Cream (dal makhani): +80–150 kcal per serving
A restaurant dal fry or dal tadka is usually made with a generous hand — assume 180–220 kcal per katori when eating out.
Thick vs thin dal
The same ladle of thick dal has more lentils (and calories) than thin, watery dal:
- Thin / watery dal: ~90–110 kcal per katori
- Medium (typical home dal): ~120–140 kcal
- Thick / dal makhani: 180–300 kcal
If you're watching calories, a thinner dal lets you enjoy the same volume for fewer calories — while still getting the protein.
Tips for tracking dal
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Separate the dal from the tadka. The lentils are predictable (~100 kcal/katori); the fat on top is the variable. Know how much ghee your household uses.
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Pair it smart. Dal + rice or dal + roti is a complete-protein combo — one of the best-value meals for hitting protein without excess calories.
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Let AI do the math. Just tell NutriChat "I had a katori of dal with 2 rotis" and it estimates calories and protein using standard Indian portions — including a reasonable allowance for tadka.
Quick reference: For everyday home-cooked dal, 130 kcal per katori is a reliable estimate. Double it for dal makhani or a heavy restaurant tadka.