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Dal is the quiet workhorse of an Indian meal. Here is an approximate list of the protein and calories in a typical bowl of the dals and pulses people cook most, so you can see the picture for yourself.
These are approximate, rounded estimates for typical servings and can be wrong. Real dishes vary a lot with oil, portion size and recipe. This is general information for entertainment, not medical or diet advice. If you have a health condition, are pregnant or take regular medicines, check changes to your diet with your doctor or a registered dietitian.
| Dal or pulse | Serving | Protein (g) | Calories |
|---|---|---|---|
| Moong dal (yellow, cooked) | 1 katori (about 150 g) | ~7 | ~130 |
| Toor / arhar dal | 1 katori | ~7 | ~150 |
| Masoor dal | 1 katori | ~8 | ~140 |
| Urad dal | 1 katori | ~8 | ~170 |
| Chana dal | 1 katori | ~9 | ~180 |
| Rajma (cooked) | 1 katori | ~8 | ~160 |
| Chole (chickpea curry) | 1 katori | ~8 | ~210 |
| Black chana (cooked) | 1 katori | ~9 | ~180 |
| Sprouted moong | 1 katori | ~6 | ~100 |
Rounded estimates for plain cooked servings. Tadka, oil and gravy add calories, and thicker or thinner dals change the numbers.
Dal and rice or roti are often eaten together because the grains and pulses complement each other. The portions on your plate matter more than any single number here.
Scan a plate or search a dish. Numbers are approximate estimates.
Scan your food → Open the trackerIn this approximate list, chana dal and black chana are near the top at roughly 9 g per katori, but the differences between dals are small.
A little. Thin dal water carries a small share of what is in the cooked dal.
No. They are rounded estimates for typical servings and can be wrong. Recipes and portions vary.
Figures marked with a tilde (~) are rounded estimates for typical home portions; real foods and recipes vary. This article is general information for entertainment, not medical or nutrition advice, and does not replace your doctor or dietitian.
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