Mixed Dal Calories & Nutrition (मिक्स दाल)

Mixed Dal has 93 calories per 1 katori (62 kcal per 100 g)

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

Mixed Dal Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
100 g 100 g 62 kcal 2.5 g 5.8 g 3.1 g
1 katori standard 150 g 93 kcal 3.8 g 8.7 g 4.7 g
1 bowl 200 g 124 kcal 5.1 g 11.6 g 6.3 g
2 katori 300 g 186 kcal 7.6 g 17.4 g 9.4 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Mixed Dal to your thali See the total calories of your whole meal.
Nutrition Facts — Mixed Dal (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 93 kcal 62 kcal 5%
Protein 3.8 g 2.5 g 8%
Carbohydrates 8.7 g 5.8 g 3%
Fat 4.7 g 3.1 g 7%
Fiber 2.4 g 1.6 g 10%
Sugar 0.5 g 0.3 g 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 3.8 g · 16%
Carbs 8.7 g · 38%
Fat 4.7 g · 46%
Burn it off

Minutes of activity to burn 93 kcal (70 kg adult):

Brisk walking 20 min
Cycling 13 min
Running 10 min
Yoga 27 min

Is Mixed Dal good for weight loss?

Yes — a good choice

Mixed Dal carries roughly 62 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 Mixed Dal good for muscle gain?

Mainly an energy food

Mixed Dal provides about 2.5 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 4 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 Mixed 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 Mixed Dal

A blend of several lentils cooked together with onion, tomato and spices.

Frequently asked questions about Mixed Dal

1 katori mixed dal (150 g) contains approximately 93 calories, along with 3.8 g protein, 8.7 g carbohydrates and 4.7 g fat.

1 katori mixed dal (150 g) mein lagbhag 93 calorie aur 3.8 g protein hota hai. Isme 8.7 g carbs aur 4.7 g fat bhi hota hai.

1 कटोरी मिक्स दाल (150 ग्राम) में लगभग 93 कैलोरी और 3.8 ग्राम प्रोटीन होता है। इसमें 8.7 ग्राम कार्बोहाइड्रेट और 4.7 ग्राम फैट भी होता है।

100 g of Mixed Dal contains about 62 calories, 2.5 g protein, 5.8 g carbs and 3.1 g fat.

2 katori works out to roughly 186 calories and 7.6 g of protein in total.

Yes — a good choice. Mixed Dal carries roughly 62 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.

Mixed Dal contains about 2.5 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.

Mixed Dal provides roughly 5.8 g of carbohydrates and 0.3 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.

Mixed Dal is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 93 calories in 1 katori mixed dal takes brisk walking for about 20 minutes, or cycling for about 13 minutes, or running for about 10 minutes, or yoga for about 27 minutes.

Compare Mixed Dal with other foods

Mixed Dal vs Moong Dal Mixed Dal vs Chana Dal Mixed Dal vs Chana Dal Lauki Mixed Dal vs Dalma Mixed Dal vs Khatti Dal

Similar foods in Dals & Pulses

Moong Dal

75 kcal

Chana Dal

150 kcal

Chana Dal Lauki

110 kcal

Dalma

178 kcal

Khatti Dal

52 kcal

Lobia

320 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.