Dal Makhani vs Lobia

Per 100 g, Dal Makhani has 74 kcal and 3.3 g protein, while Lobia has 320 kcal and 20.4 g protein.

Dal Makhani

74
kcal per 100 g
3.3 g protein

Lobia

320
kcal per 100 g
20.4 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 Dal Makhani Lobia Difference
Calories Fewer calories for the same weight 74 kcal better 320 kcal 77%
Protein More protein helps with fullness and muscle 3.3 g 20.4 g better 84%
Carbs Lower carbs suits low-carb and diabetic diets 7.9 g better 54.6 g 86%
Fat Lower fat means lower calorie density 3.1 g 1.1 g better 65%
Fiber More fibre improves fullness and digestion 2.3 g 11.5 g better 80%
Sugar Less sugar means a gentler blood-sugar response 0.8 g better 1.6 g 50%
"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 Makhani

Dal Makhani is the lighter choice at 74 kcal per 100 g against 320 for Lobia — about 77% fewer calories for the same weight on your plate. That does not make Lobia a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Lobia

Lobia is the stronger protein source, with 20.4 g per 100 g against 3.3 g for Dal Makhani. To match that from Dal Makhani you would have to eat roughly 6.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Dal Makhani vs Lobia — common questions

Lobia has more calories — about 320 kcal per 100 g compared with 74 kcal for Dal Makhani.

Lobia has more protein — 20.4 g per 100 g against 3.3 g for Dal Makhani.

Dal Makhani is the lighter choice at 74 kcal per 100 g against 320 for Lobia — about 77% fewer calories for the same weight on your plate. That does not make Lobia a bad food; it means the portion has to be smaller to fit the same calorie budget.

Lobia is the stronger protein source, with 20.4 g per 100 g against 3.3 g for Dal Makhani. To match that from Dal Makhani you would have to eat roughly 6.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 394 kcal and 23.7 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 Makhani has the edge, mainly on calorie density. Per 100 g, Dal Makhani has 74 kcal and 3.3 g protein, while Lobia has 320 kcal and 20.4 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Dal Makhani nutrition & serving sizes
Full Lobia nutrition & serving sizes

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.