Dal Calories & Protein Calculator: Per Bowl & 100g

By [AUTHOR NAME] · Last reviewed: October 17, 2026 · Method & sources

Compare calories and protein in dal per cooked bowl or 100g across Toor, Moong, Masoor, Chana, Urad and Dal Makhani, including the effect of tadka.

Indian Diet

Quick answer

How many calories and protein are in one bowl of dal?

For 150g plain cooked toor dal, the stored value is 135 kcal and 7.5g protein. The calculator’s default light-tadka preset adds 15 kcal per katori, so its initial result is 150 kcal.

See the dal chart Dal chawal calories Check protein needs

Number of Katoris (Bowls)

1 reference katori = 150g cooked dal (approximately 150ml in this calculator)

Select Dal Variety

Tadka (Tempering) Style

Total for 1 Bowl of Toor / Arhar Dal

150 kcal total

7.5g Total Plant Protein

Protein 7.5g

Carbohydrates 19.0g

Fats 3.5g

Dietary Fiber 4.8g

Logical Next Step

Pair your dal with rotis and calculate total chapati calories.

Calculate phulkas, ghee chapatis, bajra, and multigrain rotis.

Calculate Roti Calories →

See the stored rajma curry portion or read the Indian food protein guide.

See cooked chole calories by bowl.

Indian Dal Nutrition & Protein Quality

Lentils and pulses are the nutritional cornerstone of the Indian diet. When paired with whole grains (like rotis or brown rice), dal forms a complete protein with a full essential amino acid profile (rice provides methionine, while lentils supply lysine). To see how many bowls of dal or portions of paneer you need to hit your daily requirement, calculate your daily target with our Protein Calculator.

Looking for raw nutritional data across all Indian staples?

Browse stored calories, protein, carbs, fat and fiber for single foods and standard portions.

See the Full Indian Food Database → Add Dal to a Meal Total →

Moong Dal (Easiest Digest)

8.5g protein per 150g cooked serving in this calculator’s dal data.

Chana Dal (Highest Satiety)

9.2g protein per 150g cooked serving in this calculator’s dal data.

Toor Dal (Classic Everyday)

7.5g protein per 150g cooked serving in this calculator’s dal data.

Dal Calories & Protein: Per Bowl and 100g

Approximate cooked values before a heavy restaurant-style tadka. Water content and recipe fat can change the result.

Toor dal calories by katori and cooked weight

Reference: 150g cooked toor dal = 135 kcal and 7.5g protein. Other quantities are estimated by scaling this stored serving.

Portion	Cooked weight	Calories	Protein
1/2 katori	75g estimated	68 kcal estimated	3.8g estimated
1 katori	150g	135 kcal	7.5g
1.5 katori	225g estimated	203 kcal estimated	11.3g estimated
2 katori	300g estimated	270 kcal estimated	15.0g estimated
100g	100g	90 kcal estimated	5.0g estimated
150g	150g	135 kcal	7.5g
200g	200g	180 kcal estimated	10.0g estimated

Dal variety	Protein / 150g bowl	Calories / bowl	Protein / 100g	Calories / 100g
Toor / Arhar dal	7.5g	135 kcal	5.0g	90 kcal
Yellow moong dal	8.5g	118 kcal	5.7g	79 kcal
Masoor dal	8.8g	125 kcal	5.9g	83 kcal
Chana dal	9.2g	155 kcal	6.1g	103 kcal
Urad dal	8.2g	145 kcal	5.5g	97 kcal

Dal chawalCalculate dal first, then add the cooked rice serving separately so the rice portion is not hidden inside a generic total.

Dal khichdiRice-to-dal ratio and added ghee vary widely. Log the prepared serving or its ingredients for a closer estimate.

RajmaKidney beans need their own portion assumptions. See the rajma protein guide.

Frequently Asked Questions About Dal Nutrition

Portions, stored dal values and preparation adjustments.

How many calories and how much protein are in one katori of dal?

The calculator uses 150g cooked as one reference katori. Its plain toor dal value is 135 kcal and 7.5g protein; moong is 118 kcal and 8.5g protein per 150g serving.

Which listed dal has the most protein per 150g?

Chana dal has the highest protein among the five displayed types in the current calculator data at 9.2g per 150g serving. This is a comparison of those stored entries, not a general claim about every recipe.

How does the tadka setting change the result?

The calculator applies fixed adjustments per katori: no-oil subtracts 20 kcal and 2g fat, light adds 15 kcal and 1.5g fat, and restaurant style adds 65 kcal and 7g fat. These presets do not measure your recipe.

How many grams are in the dal katori on this page?

The calculator defines one reference katori as 150g cooked dal and describes it as approximately 150ml. Katori size and dal thickness differ between homes.

Does this table include restaurant butter or cream?

The table values are the dal calculator’s base values before its preparation adjustment. Restaurant recipes vary; this page does not have measured butter or cream quantities for a specific restaurant dish.

Can I use these values for dal makhani?

The table compares toor, moong, masoor, chana and urad base values. Dal makhani is a separate richer recipe option in the calculator and should not be treated as plain cooked dal.

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Roti calories and ghee →Rice by katori or grams →Look up Indian food nutrition →