Chicken Curry vs Dal

Per 100 g, Chicken Curry has 122 kcal and 12.5 g protein, while Dal has 80 kcal and 5.7 g protein.

Chicken Curry

122
kcal per 100 g
12.5 g protein

Dal

80
kcal per 100 g
5.7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Chicken Curry Dal Difference
Calories Fewer calories for the same weight 122 kcal 80 kcal better 34%
Protein More protein helps with fullness and muscle 12.5 g better 5.7 g 54%
Carbs Lower carbs suits low-carb and diabetic diets 3 g better 12 g 75%
Fat Lower fat means lower calorie density 6.5 g 1.3 g better 80%
Fiber More fibre improves fullness and digestion 0.5 g 2.7 g better 82%
Sugar Less sugar means a gentler blood-sugar response 1 g better 1.7 g 41%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Dal

Dal is the lighter choice at 80 kcal per 100 g against 122 for Chicken Curry — about 34% fewer calories for the same weight on your plate. That does not make Chicken Curry a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Chicken Curry

Chicken Curry is the stronger protein source, with 12.5 g per 100 g against 5.7 g for Dal. To match that from Dal you would have to eat roughly 2.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Chicken Curry vs Dal — common questions

Chicken Curry has more calories — about 122 kcal per 100 g compared with 80 kcal for Dal.

Chicken Curry has more protein — 12.5 g per 100 g against 5.7 g for Dal.

Dal is the lighter choice at 80 kcal per 100 g against 122 for Chicken Curry — about 34% fewer calories for the same weight on your plate. That does not make Chicken Curry a bad food; it means the portion has to be smaller to fit the same calorie budget.

Chicken Curry is the stronger protein source, with 12.5 g per 100 g against 5.7 g for Dal. To match that from Dal you would have to eat roughly 2.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 202 kcal and 18.2 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Dal has the edge, mainly on calorie density. Per 100 g, Chicken Curry has 122 kcal and 12.5 g protein, while Dal has 80 kcal and 5.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Chicken Curry nutrition & serving sizes
Full Dal nutrition & serving sizes

Other comparisons

Chicken Curry vs Biryani Chicken Curry vs Palak Paneer Chicken Curry vs Paratha Chicken Curry vs Rajma Chicken Curry vs Roti Chicken Curry vs Rice

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.