Dal vs Rice

Per 100 g, Dal has 80 kcal and 5.7 g protein, while Rice has 120 kcal and 2.3 g protein.

Dal

80
kcal per 100 g
5.7 g protein

Rice

120
kcal per 100 g
2.3 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 Rice Difference
Calories Fewer calories for the same weight 80 kcal better 120 kcal 33%
Protein More protein helps with fullness and muscle 5.7 g better 2.3 g 60%
Carbs Lower carbs suits low-carb and diabetic diets 12 g better 26.7 g 55%
Fat Lower fat means lower calorie density 1.3 g 0.3 g better 77%
Fiber More fibre improves fullness and digestion 2.7 g better 0.4 g 85%
Sugar Less sugar means a gentler blood-sugar response 1.7 g 0.1 g better 94%
"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 120 for Rice — about 33% fewer calories for the same weight on your plate. That does not make Rice 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 2.3 g for Rice. To match that from Rice you would have to eat roughly 2.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Dal vs Rice — common questions

Rice has more calories — about 120 kcal per 100 g compared with 80 kcal for Dal.

Dal has more protein — 5.7 g per 100 g against 2.3 g for Rice.

Dal is the lighter choice at 80 kcal per 100 g against 120 for Rice — about 33% fewer calories for the same weight on your plate. That does not make Rice 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 2.3 g for Rice. To match that from Rice you would have to eat roughly 2.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 200 kcal and 8 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, Dal has 80 kcal and 5.7 g protein, while Rice has 120 kcal and 2.3 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 Rice nutrition & serving sizes

Other comparisons

Dal vs Biryani Dal vs Rajma Dal vs Plain Pulao Dal vs Mutton Biryani

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.