Dal vs Lassi

Per 100 g, Dal has 80 kcal and 5.7 g protein, while Lassi has 64 kcal and 2 g protein.

Dal

80
kcal per 100 g
5.7 g protein

Lassi

64
kcal per 100 g
2 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 Lassi Difference
Calories Fewer calories for the same weight 80 kcal 64 kcal better 20%
Protein More protein helps with fullness and muscle 5.7 g better 2 g 65%
Carbs Lower carbs suits low-carb and diabetic diets 12 g 8.8 g better 27%
Fat Lower fat means lower calorie density 1.3 g better 2.2 g 41%
Fiber More fibre improves fullness and digestion 2.7 g better 0 g 100%
Sugar Less sugar means a gentler blood-sugar response 1.7 g better 8 g 79%
"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?

Lassi

Lassi is the lighter choice at 64 kcal per 100 g against 80 for Dal — about 20% fewer calories for the same weight on your plate. That does not make Dal a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Dal

Dal is the stronger protein source, with 5.7 g per 100 g against 2 g for Lassi. To match that from Lassi you would have to eat roughly 2.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Dal vs Lassi — common questions

Dal has more calories — about 80 kcal per 100 g compared with 64 kcal for Lassi.

Dal has more protein — 5.7 g per 100 g against 2 g for Lassi.

Lassi is the lighter choice at 64 kcal per 100 g against 80 for Dal — about 20% fewer calories for the same weight on your plate. That does not make Dal a bad food; it means the portion has to be smaller to fit the same calorie budget.

Dal is the stronger protein source, with 5.7 g per 100 g against 2 g for Lassi. To match that from Lassi you would have to eat roughly 2.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 144 kcal and 7.7 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 Lassi has the edge, mainly on calorie density. Per 100 g, Dal has 80 kcal and 5.7 g protein, while Lassi has 64 kcal and 2 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Dal nutrition & serving sizes
Full Lassi nutrition & serving sizes

Other comparisons

Dal vs Chai Dal vs Biryani Dal vs Rajma Dal vs Rice Dal vs Mutton Biryani Dal vs Plain Pulao

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.