Dal Calories & Nutrition

Dal has 120 calories per 1 katori (80 kcal per 100 g)

Lunch Health Rating: 9/10 Best time: Lunch, Dinner
120 kcal

Dal Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Dal broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 80 kcal 5.7 g 12 g 1.3 g
1 katori standard 150 g 120 kcal 8.5 g 18 g 2 g
1 bowl 200 g 160 kcal 11.3 g 24 g 2.7 g
2 katori 300 g 240 kcal 17 g 36 g 4 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Dal (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 120 kcal 80 kcal 6%
Protein 8.5 g 5.7 g 17%
Carbohydrates 18 g 12 g 6%
Fat 2 g 1.3 g 3%
Fiber 4 g 2.7 g 16%
Sugar 2.5 g 1.7 g 5%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 8.5 g · 27%
Carbs 18 g · 58%
Fat 2 g · 15%
Burn it off

Minutes of activity to burn 120 kcal (70 kg adult):

Brisk walking 26 min
Cycling 17 min
Running 13 min
Yoga 34 min

Is Dal good for weight loss?

Yes — a good choice

Dal carries roughly 80 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Dal good for muscle gain?

Mainly an energy food

Dal provides about 5.7 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 7.1 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Dal

Great plant protein.

About Dal

Cooked lentils, protein-rich.

Frequently asked questions about Dal

1 katori (150 g) contains approximately 120 calories, along with 8.5 g protein, 18 g carbohydrates and 2 g fat.

100 g of Dal contains about 80 calories, 5.7 g protein, 12 g carbs and 1.3 g fat.

2 katori works out to roughly 240 calories and 17 g of protein in total.

Yes — a good choice. Dal carries roughly 80 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Dal contains about 5.7 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Dal provides roughly 12 g of carbohydrates and 1.7 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Dal is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 120 calories in 1 katori dal takes brisk walking for about 26 minutes, or cycling for about 17 minutes, or running for about 13 minutes, or yoga for about 34 minutes.

Compare Dal with other foods

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

Similar foods in Lunch

Biryani

350 kcal

Rajma

165 kcal

Rice

180 kcal

Mutton Biryani

477 kcal

Plain Pulao

210 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Palak Paneer

220 kcal

Tandoori Chicken

195 kcal

Pav Bhaji

400 kcal

Curd (Yogurt)

98 kcal

Rajma

165 kcal

Chana Masala

180 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 29 August 2026

This page is for general information only and is not medical advice. See our disclaimer.