Lobia vs Masoor Dal

Per 100 g, Lobia has 320 kcal and 20.4 g protein, while Masoor Dal has 54 kcal and 2.3 g protein.

Lobia

320
kcal per 100 g
20.4 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 Lobia Masoor Dal Difference
Calories Fewer calories for the same weight 320 kcal 54 kcal better 83%
Protein More protein helps with fullness and muscle 20.4 g better 2.3 g 89%
Carbs Lower carbs suits low-carb and diabetic diets 54.6 g 5.4 g better 90%
Fat Lower fat means lower calorie density 1.1 g better 2.5 g 56%
Fiber More fibre improves fullness and digestion 11.5 g better 2 g 83%
Sugar Less sugar means a gentler blood-sugar response 1.6 g 0.7 g better 56%
"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 320 for Lobia — about 83% 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 2.3 g for Masoor Dal. To match that from Masoor Dal you would have to eat roughly 8.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Lobia vs Masoor Dal — common questions

Lobia has more calories — about 320 kcal per 100 g compared with 54 kcal for Masoor Dal.

Lobia has more protein — 20.4 g per 100 g against 2.3 g for Masoor Dal.

Masoor Dal is the lighter choice at 54 kcal per 100 g against 320 for Lobia — about 83% 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 2.3 g for Masoor Dal. To match that from Masoor Dal you would have to eat roughly 8.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 374 kcal and 22.7 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 Masoor Dal has the edge, mainly on calorie density. Per 100 g, Lobia has 320 kcal and 20.4 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 Lobia 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.