Dalma vs Masoor Dal

Per 100 g, Dalma has 119 kcal and 4.9 g protein, while Masoor Dal has 54 kcal and 2.3 g protein.

Dalma

119
kcal per 100 g
4.9 g protein

Masoor Dal

54
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 Dalma Masoor Dal Difference
Calories Fewer calories for the same weight 119 kcal 54 kcal better 55%
Protein More protein helps with fullness and muscle 4.9 g better 2.3 g 53%
Carbs Lower carbs suits low-carb and diabetic diets 15.1 g 5.4 g better 64%
Fat Lower fat means lower calorie density 4.6 g 2.5 g better 46%
Fiber More fibre improves fullness and digestion 2.1 g 2 g about the same
Sugar Less sugar means a gentler blood-sugar response 3.1 g 0.7 g better 77%
"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?

Masoor Dal

Masoor Dal is the lighter choice at 54 kcal per 100 g against 119 for Dalma — about 55% 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 2.3 g for Masoor Dal. To match that from Masoor Dal you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Masoor Dal is more efficient per calorie (4.3 g of protein per 100 kcal against 4.1 g), so it is the better pick if you are also holding calories down.

Dalma vs Masoor Dal — common questions

Dalma has more calories — about 119 kcal per 100 g compared with 54 kcal for Masoor Dal.

Dalma has more protein — 4.9 g per 100 g against 2.3 g for Masoor Dal.

Masoor Dal is the lighter choice at 54 kcal per 100 g against 119 for Dalma — about 55% 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 2.3 g for Masoor Dal. To match that from Masoor Dal you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Masoor Dal is more efficient per calorie (4.3 g of protein per 100 kcal against 4.1 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 173 kcal and 7.2 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 Masoor Dal has the edge, mainly on calorie density. Per 100 g, Dalma has 119 kcal and 4.9 g protein, while Masoor Dal has 54 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 Dalma nutrition & serving sizes
Full Masoor Dal 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.