Dalma Calories & Nutrition (डालमा)

Dalma has 178 calories per 1 katori (119 kcal per 100 g)

Dals & Pulses Health Rating: 8/10 Best time: Lunch
178 kcal

Dalma Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
100 g 100 g 119 kcal 4.9 g 15.1 g 4.6 g
1 katori standard 150 g 178 kcal 7.4 g 22.6 g 6.9 g
1 bowl 200 g 237 kcal 9.9 g 30.1 g 9.2 g
2 katori 300 g 356 kcal 14.8 g 45.2 g 13.8 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Dalma to your thali See the total calories of your whole meal.
Nutrition Facts — Dalma (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 178 kcal 119 kcal 9%
Protein 7.4 g 4.9 g 15%
Carbohydrates 22.6 g 15.1 g 8%
Fat 6.9 g 4.6 g 11%
Fiber 3.2 g 2.1 g 13%
Sugar 4.6 g 3.1 g 9%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 7.4 g · 16%
Carbs 22.6 g · 50%
Fat 6.9 g · 34%
Burn it off

Minutes of activity to burn 178 kcal (70 kg adult):

Brisk walking 38 min
Cycling 25 min
Running 19 min
Yoga 51 min

Is Dalma good for weight loss?

Yes — a good choice

Dalma carries roughly 119 kcal per 100 g, which is moderate 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 Dalma good for muscle gain?

Mainly an energy food

Dalma provides about 4.9 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 4.1 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 Dalma

Add a squeeze of lemon before eating to help your body absorb the iron in the dal. Pair it with rice or roti to get a more complete protein.

About Dalma

An Odia dish of toor dal cooked with vegetables and finished with a panch phoron tempering.

Frequently asked questions about Dalma

1 katori dalma (150 g) contains approximately 178 calories, along with 7.4 g protein, 22.6 g carbohydrates and 6.9 g fat.

1 katori dalma (150 g) mein lagbhag 178 calorie aur 7.4 g protein hota hai. Isme 22.6 g carbs aur 6.9 g fat bhi hota hai.

1 कटोरी डालमा (150 ग्राम) में लगभग 178 कैलोरी और 7.4 ग्राम प्रोटीन होता है। इसमें 22.6 ग्राम कार्बोहाइड्रेट और 6.9 ग्राम फैट भी होता है।

100 g of Dalma contains about 119 calories, 4.9 g protein, 15.1 g carbs and 4.6 g fat.

2 katori works out to roughly 356 calories and 14.8 g of protein in total.

Yes — a good choice. Dalma carries roughly 119 kcal per 100 g, which is moderate 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.

Dalma contains about 4.9 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.

Dalma provides roughly 15.1 g of carbohydrates and 3.1 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.

Dalma is best eaten at lunch.

For a 70 kg adult, burning the roughly 178 calories in 1 katori dalma takes brisk walking for about 38 minutes, or cycling for about 25 minutes, or running for about 19 minutes, or yoga for about 51 minutes.

Compare Dalma with other foods

Dalma vs Moong Dal Dalma vs Lobia Dalma vs Lobia Curry Dalma vs Urad Dal Dalma vs Dhansak

Similar foods in Dals & Pulses

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75 kcal

Lobia

320 kcal

Lobia Curry

223 kcal

Urad Dal

92 kcal

Dhansak

124 kcal

Dry Peas (Sukhe Matar)

303 kcal

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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: 30 October 2026

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