Dalma vs Dhansak

Per 100 g, Dalma has 119 kcal and 4.9 g protein, while Dhansak has 83 kcal and 3.3 g protein.

Dalma

119
kcal per 100 g
4.9 g protein

Dhansak

83
kcal per 100 g
3.3 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 Dalma Dhansak Difference
Calories Fewer calories for the same weight 119 kcal 83 kcal better 30%
Protein More protein helps with fullness and muscle 4.9 g better 3.3 g 33%
Carbs Lower carbs suits low-carb and diabetic diets 15.1 g 7.3 g better 52%
Fat Lower fat means lower calorie density 4.6 g 4.2 g better 9%
Fiber More fibre improves fullness and digestion 2.1 g 4.2 g better 50%
Sugar Less sugar means a gentler blood-sugar response 3.1 g 0.9 g better 71%
"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?

Dhansak

Dhansak is the lighter choice at 83 kcal per 100 g against 119 for Dalma — about 30% fewer calories for the same weight on your plate. That does not make Dalma a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Dalma

Dalma is the stronger protein source, with 4.9 g per 100 g against 3.3 g for Dhansak. To match that from Dhansak you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Dalma vs Dhansak — common questions

Dalma has more calories — about 119 kcal per 100 g compared with 83 kcal for Dhansak.

Dalma has more protein — 4.9 g per 100 g against 3.3 g for Dhansak.

Dhansak is the lighter choice at 83 kcal per 100 g against 119 for Dalma — about 30% fewer calories for the same weight on your plate. That does not make Dalma a bad food; it means the portion has to be smaller to fit the same calorie budget.

Dalma is the stronger protein source, with 4.9 g per 100 g against 3.3 g for Dhansak. To match that from Dhansak you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 201 kcal and 8.2 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 Dhansak has the edge, mainly on calorie density. Per 100 g, Dalma has 119 kcal and 4.9 g protein, while Dhansak has 83 kcal and 3.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Dalma nutrition & serving sizes
Full Dhansak 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.