Masoor Dal Calories & Nutrition (मसूर दाल)

Masoor Dal has 81 calories per 1 katori (54 kcal per 100 g)

Dals & Pulses Health Rating: 9/10 Best time: Lunch, Dinner
81 kcal

Masoor Dal Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
100 g 100 g 54 kcal 2.3 g 5.4 g 2.5 g
1 katori standard 150 g 81 kcal 3.4 g 8.1 g 3.8 g
1 bowl 200 g 108 kcal 4.5 g 10.8 g 5.1 g
2 katori 300 g 162 kcal 6.8 g 16.2 g 7.6 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Masoor Dal to your thali See the total calories of your whole meal.
Nutrition Facts — Masoor Dal (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 81 kcal 54 kcal 4%
Protein 3.4 g 2.3 g 7%
Carbohydrates 8.1 g 5.4 g 3%
Fat 3.8 g 2.5 g 6%
Fiber 3 g 2 g 12%
Sugar 1 g 0.7 g 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 3.4 g · 17%
Carbs 8.1 g · 40%
Fat 3.8 g · 43%
Burn it off

Minutes of activity to burn 81 kcal (70 kg adult):

Brisk walking 17 min
Cycling 12 min
Running 9 min
Yoga 23 min

Is Masoor Dal good for weight loss?

Yes — a good choice

Masoor Dal carries roughly 54 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 Masoor Dal good for muscle gain?

Mainly an energy food

Masoor Dal provides about 2.3 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 4.3 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 Masoor Dal

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 Masoor Dal

Whole brown lentils simmered with onion, tomato and garam masala.

Frequently asked questions about Masoor Dal

1 katori masoor dal (150 g) contains approximately 81 calories, along with 3.4 g protein, 8.1 g carbohydrates and 3.8 g fat.

1 katori masoor dal (150 g) mein lagbhag 81 calorie aur 3.4 g protein hota hai. Isme 8.1 g carbs aur 3.8 g fat bhi hota hai.

1 कटोरी मसूर दाल (150 ग्राम) में लगभग 81 कैलोरी और 3.4 ग्राम प्रोटीन होता है। इसमें 8.1 ग्राम कार्बोहाइड्रेट और 3.8 ग्राम फैट भी होता है।

100 g of Masoor Dal contains about 54 calories, 2.3 g protein, 5.4 g carbs and 2.5 g fat.

2 katori works out to roughly 162 calories and 6.8 g of protein in total.

Yes — a good choice. Masoor Dal carries roughly 54 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.

Masoor Dal contains about 2.3 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.

Masoor Dal provides roughly 5.4 g of carbohydrates and 0.7 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.

Masoor Dal is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 81 calories in 1 katori masoor dal takes brisk walking for about 17 minutes, or cycling for about 12 minutes, or running for about 9 minutes, or yoga for about 23 minutes.

Compare Masoor Dal with other foods

Masoor Dal vs Moong Dal Masoor Dal vs Dalma Masoor Dal vs Lobia Masoor Dal vs Lobia Curry Masoor Dal vs Raw Moong Dal

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Moong Dal

75 kcal

Dalma

178 kcal

Lobia

320 kcal

Lobia Curry

223 kcal

Raw Moong Dal

326 kcal

Urad Dal

92 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.