Calories in Dal (Daal)
A bowl of cooked tadka dal of about 200 g has roughly 200-260 calories, or around 115 calories per 100 g. Plain boiled lentils are lower, while dal makhani made with butter and cream can be double. A typical plate of daal chawal, one bowl of dal with a cup of rice, lands around 450-550 calories.
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Dal (Daal) Nutrition Facts (per 100 g)
| Calories | 115 kcal |
|---|---|
| Protein | 6 g |
| Carbohydrates | 14 g |
| Fat | 4 g |
| Fiber | 3 g |
| Sugar | 1 g |
| Sodium | 280 mg |
Typical reference values. Real dishes vary with ingredients, oil, portion size, and cooking method. Source: USDA-style reference values, pending dietitian verification.
Dal (Daal) Calories by Serving Size
| Serving | Weight | Calories |
|---|---|---|
| 1 small katori (150 g) | 150 g | ~175 kcal |
| 1 bowl (200 g) | 200 g | ~230 kcal |
| 1 large bowl (300 g) | 300 g | ~345 kcal |
| Daal chawal plate (200 g dal + 180 g rice) | 380 g | ~465 kcal |
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Quick Answer
A bowl of everyday tadka dal of about 200 g has roughly 230 calories, and dal averages about 115 calories per 100 g when cooked with a normal tarka. A small katori of 150 g is about 175 calories. Daal chawal, a bowl of dal with about a cup of cooked rice, comes to roughly 450-550 calories.
Lentils themselves are lean and high in fiber and protein. The tarka, the oil or ghee fried with cumin, garlic and onion and poured over the top, decides most of the difference between a light bowl and a rich one. Dal makhani, cooked with butter and cream, can reach 200 calories or more per 100 g.
Why Dal (Daal) Calories Vary
Dal is cooked in every household a little differently, and that changes the number more than the type of lentil does:
- The amount of oil or ghee in the tarka, at about 40-45 calories per teaspoon
- Thickness, since a thin, soupy dal holds more water and fewer calories per bowl
- Lentil type: masoor, moong and toor are similar; chana dal is slightly denser
- Dal makhani or dal fry with butter and cream, which can double the calories
- Restaurant versions, which usually use more fat than home cooking
- Add-ins such as spinach or vegetables, which add volume for very few calories
- The rice or roti eaten with it, which often has more calories than the dal itself
Because the lentils are consistent, the useful thing to estimate is the fat in the tarka and how much rice or roti came with it.
How Dal Fits a Calorie Deficit
Dal is one of the most diet-friendly dishes in desi cooking: filling, high in fiber, and a useful plant protein. Where a dal meal quietly climbs:
- A heavy ghee tarka can add 100-150 calories to a single bowl
- Large mounds of rice, since a restaurant plate can hold two cups or more
- Dal makhani or dal fry ordered out instead of plain tadka dal
- Extra ghee drizzled on rice or roti at the table
A bowl of tadka dal with a cup of rice or two medium rotis, plus salad or raita, is a balanced meal of about 450-550 calories that fits most daily budgets.
How to Make Dal (Daal) Lower in Calories
Dal is already light, so small tweaks go a long way:
- Measure the oil or ghee for the tarka: one or two teaspoons is plenty for a pot
- Add spinach, tomato, lauki or other vegetables for volume
- Serve a larger bowl of dal and a smaller portion of rice
- Choose plain tadka dal over dal makhani when eating out
- Pair dal with roti instead of rice if you prefer a measured portion
- Top with raw onion, lemon and coriander instead of extra ghee
Keeping the tarka to one teaspoon of oil per serving and filling half the plate with dal rather than rice is often enough to cut 150-200 calories from daal chawal.
How to Track Dal (Daal) in SlimAI
- Open SlimAI and add the meal.
- Search the food database for dal, daal or the type, such as moong or masoor dal.
- Or photograph your plate of daal chawal, and the scan names the dishes and estimates the serving.
- Voice and free-text logging work too: "one bowl of dal and one cup of rice".
- Adjust the serving, and edit ingredients if the tarka was heavier or lighter than usual.
- Log rice or roti as its own item if the scan did not pick it up, then save.
Logging dal and rice as two items makes it easier to see where the calories are. Usually the rice portion is the part worth adjusting.
FAQ
Questions, answered
How many calories are in one bowl of dal?
A 200 g bowl of tadka dal has roughly 200-260 calories, depending on how much oil or ghee is in the tarka. A small 150 g katori is about 175 calories. Dal makhani is richer, at 350-450 calories per bowl.
How many calories are in daal chawal?
A plate of daal chawal with about 200 g of dal and a cup (180 g) of cooked white rice has roughly 450-550 calories. Larger rice portions or ghee on top can push it to 700 or more.
Is dal good for weight loss?
Yes. Dal is high in fiber and has useful plant protein, so it is filling for its calories. Keep the tarka light and watch the rice portion, and dal fits easily into a calorie-deficit plan.
How do I log dal in SlimAI?
Search "dal" in SlimAI and choose the type, set the bowl size, or photograph your plate. Log rice or roti as a separate item so you can adjust each portion.
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