Calories in Dal: Nutritional Value, Protein, Health Benefits

Understanding Dal and Its Types

Dal, often spelt dhal or daal, is a name used to describe a variety of dried, split pulses, primarily lentils but also beans and peas on occasion. Dal has been consumed for thousands of years and is known for its nutritional content, variety in cooking, and delectable flavour. Listed below are some common types of dal.

  1. Red Lentils (Masoor Dal): These cook quickly and turn golden when cooked. They're frequently seen in soups, stews, and Indian dals.

  2. Green Lentils (Moong Dal): These have a mild, earthy flavour and hold their shape when cooked. They are popular in Indian and Asian cuisines.

  3. Brown Lentils: This kind of dal offers a rich, rustic flavour popular in salads, casseroles, and stews.

  4. Yellow Lentils (Toor/Arhar Dal): These are an everyday staple in Indian cooking, with a creamy texture and a somewhat nutty flavour.

  5. Black Lentils (Urad Dal): They are little black lentils that are commonly used in the preparation of dal makhani, a rich and creamy Indian meal.

  6. Chickpeas (Chana Dal): Although not strictly a lentil, chickpeas are frequently categorised as dal. They are used to make prominent dishes like chana masala and hummus.

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Caloric Count of Dal

Calorie counts are approximations that may vary somewhat depending on cooking style and the addition of oils or other additives during preparation. Here's a table with the approximates of 1 bowl dal calories for various kinds.

Type of Dal

1 Bowl Dal Calories (100g)

Fried Moong Dal

511 calories

Chana Dal

440 calories

Tuvar Dal (Toor)

318 calories

Urad Dal

270 calories

Masoor Dal (Red)

116 calories

Moong Dal (Green)

100 calories

Brown Lentils

96 calories

Arhar Dal (Yellow)

53 calories

Nutritional Facts of Dal

Whether you're a vegetarian, vegan, or simply want to eat more plant-based cuisine, dal provides a variety of important nutrients. Here are the nutritional values for 100 grams of cooked dal.

Type of Dal

Protein (g)

Carbohydrates (g)

Fat (g)


Iron (% of DV)

Calcium (% of DV)

Fried Moong Dal






Chana Dal






Tuvar Dal (Toor)






Urad Dal






Moong Dal (Green)






Masoor Dal (Red)






Brown Lentils






Arhar Dal (Yellow)






Health Benefits of Eating Dal

Consuming 1 bowl dal calories provides numerous health benefits due to its rich nutritional profile. Here are some of the key health benefits associated with including dal in your diet:

  1. Rich Source of Protein: Dal is a good plant-based protein source, making it a crucial component of vegetarian and vegan diets. Protein is essential for muscle repair, maintenance, and overall bodily function.

  2. Weight Control: The high protein and fibre content of dal can help you feel full and satisfied for longer. It thereby lowers the desire to overeat and assists with weight control.

  3. Heart Health: Dal is heart-healthy since it is low in saturated fats and cholesterol. Since dal contains fibre, it can help lower LDL (bad) cholesterol levels, lowering the risk of heart disease. Furthermore, the potassium in dal can help manage blood pressure.

  4. Blood Sugar Control: Since the complex carbohydrates in dal are absorbed slowly, blood sugar levels rise gradually. This can be advantageous for diabetics by assisting in the maintenance of steady blood glucose levels.

  5. Digestive Health: Dal is high in dietary fibre. This aids digestion, avoids constipation, and promotes a healthy gut microbiota. It can help with digestion and promote regular bowel movements.

  6. Bone Health: Lentils include crucial nutrients such as phosphorus and magnesium. They are necessary for strong and healthy bones.

  7. Anaemia Prevention: Dal, especially black lentils (urad dal), are high in iron. Consuming dal can help prevent and manage iron deficiency anaemia, which can cause fatigue and weakness.

  8. Antioxidant Properties: Some forms of dal, such as red lentils, include antioxidants. This can help safeguard your cells from oxidative damage and lower your risk of chronic diseases.

  9. Improved Immune Function: The vitamins and minerals in dal, including folate (vitamin B9), zinc, and selenium, help your body defend against infections and illnesses. This is because they contribute to a strong immune system.

  10. Energy Boost: The carbohydrates in dal provide a consistent amount of energy throughout the day. This makes it an excellent choice for maintaining energy levels.

  11. Versatile and Delicious: Beyond its nutritional benefits, dal is adaptable and can be included in various cuisines. This can range from soups and stews to curries and salads, making it a pleasant addition to your meals.

Consumption Limit and Considerations

It is important to consume dal in moderation. You should consider a few guidelines to optimise its advantages and prevent any negatives. Here are some dal concerns and consumption limits.

Consumption Limit:

A suitable daily dal consumption guideline is 1/2 to 3/4 cup (cooked) as part of a balanced diet. This amount delivers a decent combination of nutrients without consuming too many calories in one bowl of dal. 

Dietary demands of individuals differ, therefore, adapt your dal consumption to fit your personal nutritional needs. There is no set weekly limit, although diet moderation and variety are important for overall health.

Points to Consider:

1. Balanced Diet: Dal is a good source of plant-based protein and fibre. However, it's also crucial to have a varied diet that includes foods from all food categories. Combine dal with other foods such as vegetables, whole grains, and lean proteins to get various nutrients.

2. Cooking Methods: How you prepare dal is important. Excessive amounts of oil, ghee (clarified butter), or cream should be avoided when cooking it. This can greatly increase its calorie and saturated fat content. Choose healthy cooking methods such as steaming, boiling, or pressure cooking that do not use a lot of fat.

3. Consider the Type: The nutritional profiles of various forms of dal vary slightly. Fried dal snacks, for example, are often heavier in calories and may have extra salt and oils. When ingesting such items, keep these aspects in mind.

4. Dietary Limitations: Before including dal into your diet, contact a doctor to know if you have any dietary limitations or health issues. Individuals with kidney difficulties, for example, may need to limit high-potassium foods such as certain types of dal.

5. Food Allergies: Be aware of any food allergies or intolerances you may experience. While dal is not a common allergen, some people may be allergic to certain lentils or beans.

6. Gas and Digestive Issues: When consuming dal, some people may experience gas or digestive pain. To avoid these problems, soak the lentils before cooking, fully cook them, and consider including digestive spices like ginger in your dishes. Increase your consumption gradually to allow your digestive system to adjust.

Side Effects of Overconsumption of Dal

Overconsumption of dal, like overconsumption of any food, can adversely affect your health. Here are some potential adverse effects of consuming excessive amounts of dal:

  1. Calorie Surplus: Eating a lot of dal can lead to a calorie surplus, resulting in weight gain. While dal is nutritious, it does add calories to your diet, and an excess of calories can lead to obesity.

  2. Digestive Issues: Overconsumption of dal can induce digestive discomforts, such as gas, bloating, and diarrhoea. Lentils are high in fibre. Consuming too much fibre too quickly might cause stomach problems.

  3. Mineral Imbalance: Some dals, such as black lentils (urad dal), have high quantities of minerals, such as iron. Excessive ingestion of these minerals can cause mineral imbalances in the body, which can harm your health.

  4. Antinutrients: Lentils include antinutrients such as phytates and lectins, which can interfere with absorbing minerals such as iron and zinc. Consuming an excessive amount of lentils may aggravate the problem.

  5. Kidney Stones: Some lentils, such as black lentils (urad dal), contain significant levels of oxalates. In sensitive individuals, excessive consumption of oxalate-rich foods may raise the chance of developing kidney stones.

  6. Flatulence: Eating too much lentil-based fibre might cause flatulence and discomfort.

Ways to Burn Calories After Consuming Dal

Burning calories after consuming a meal that includes dal, like any other meal, can be achieved through various activities and lifestyle choices. Some effective ways to burn 1 bowl dal calories include:

  1. Physical Activity: Engage in physical activity to increase your metabolism and burn calories. Walking, running, cycling, dancing, swimming, and strength training are all options. A quick 30-minute stroll can help burn calories in one bowl of dal.

  2. HIIT (High-Intensity Interval Training): Such workouts consist of short bursts of intensive exercise followed by brief recovery intervals. They are quite effective in burning a bowl of dal calories in a short period of time.

  3. Yoga: While yoga may not burn as many calories as high-intensity workouts, it can boost your metabolism and improve your general well-being. Vinyasa and Power Yoga can provide a more strenuous workout.

  4. Resistance Training: Increasing your resting metabolic rate through resistance training might help you burn more than 1 bowl dal calories even when you're not exercising. Include weightlifting, bodyweight exercises, and resistance bands in your workout routine.

  5. Active Lifestyle: Include physical activities in your everyday routine. If you have sedentary work, take the stairs instead of the elevator, walk or cycle for short distances, and stand or move about frequently.

  6. Interval Walks: If you've just eaten, consider taking a brief stroll 15-30 minutes later. This can aid digestion as well as calorie expenditure.


Dal is a wonderful and healthy addition to every meal. It has numerous benefits, ranging from weight loss to heart and digestive health. Consume it in moderation to maximise its advantages and limit potential negatives. 

Contact HexaHealth to learn more about the positive effects and nutritional value of dal. HexaHealth is a HealthTech platform that will seamlessly answer all your medical concerns. So, why wait? Make your appointment today!

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Frequently Asked Questions

The number of 1 bowl dal calories varies depending on the type of dal. However, it typically ranges from 100 to 300 calories per 100 grams when cooked.

The number of 1 bowl dal calories (around 1 cup or 240 ml) can vary depending on the type of dal and how it's prepared. On average, one bowl of cooked dal contains approximately 100-300 calories.

A typical serving of cooked chana dal (about 1/2 cup or 100 grams) contains approximately 400-450 calories. The exact calories in one bowl of chana dal can vary slightly based on factors like preparation method and specific serving size.

One bowl (approximately 100 grams) of cooked arhar dal (toor dal) contains around 300-320 calories. However, the exact calories in one bowl of arhar dal can vary slightly depending on the specific recipe and preparation method.

The calories in one bowl of boiled dal normally range from 100 to 150, depending on the type of dal and how it is prepared. This calorie value may vary significantly depending on factors such as the type of lentil used and any additional ingredients.

Here's the nutritional value of dal (per 100 grams, cooked):

  1. Protein: Approximately 7-25 grams

  2. Fibre: Around 4-8 grams

  3. Carbohydrates: About 20-50 grams

Here are the health benefits associated with consuming dal:

  1. Rich source of protein

  2. Supports weight management

  3. Promotes heart health

  4. Aids in blood sugar control

  5. Enhances digestive health

  6. Supports bone health

  7. Prevents anaemia

  8. Provides antioxidants

Yes, dal is a good source of several vitamins and minerals, including:

  1. Folate (vitamin B9)

  2. Thiamine (vitamin B1)

  3. Vitamin B6

  4. Iron

  5. Magnesium

  6. Phosphorus

  7. Potassium

Yes, there are different types of dal, such as red lentils, green lentils, and chickpeas, each with varying nutritional profiles. These variations include differences in protein content, fibre, vitamins, and minerals.

Yes, there are considerations for individuals following specific dietary preferences, such as vegetarian or vegan diets. This includes:

  1. Aiming for a variety of dal types to ensure a diverse nutrient intake

  2. Monitoring portion sizes to control calorie intake

  3. Combining dal with whole grains and vegetables for balanced meals

  4. Using healthy cooking methods, like steaming or boiling, to minimise added fats

Dal fit into different cuisines and culinary traditions in many ways, including:

  1. It's used in dishes like dal tadka, dal makhani, and sambar.

  2. In Middle Eastern cuisine, it's used for dishes like hummus and falafel.

  3. In North Africa, it's found in dishes like harira.

  4. Dal is also used in Western countries for soups, stews, and salads.

  5. It's a key ingredient in vegetarian and vegan diets globally.

Yes, there are ways to incorporate dal into meals to maximise its nutritional benefits:

  1. Prepare dal-based soups or stews with plenty of vegetables.

  2. Use dal as a protein-rich base for salads.

  3. Make traditional dal dishes with various spices and herbs.

  4. Use dal as a filling for wraps or sandwiches.

  5. Combine dal with whole grains like rice or quinoa for a balanced meal.

  6. Use dal to thicken sauces, gravies, or curries.

  7. Add sprouted lentils to salads for extra crunch and nutrition.

Yes, there are concerns related to dal consumption for certain individuals. This includes:

  1. Allergic reactions in some individuals

  2. Digestive discomfort, including gas and bloating

  3. High oxalate content in some types leads to kidney stones

  4. Phytates and lectins may interfere with mineral absorption

  5. Potential for iron and mineral imbalances


All the articles on HexaHealth are supported by verified medically-recognized sources such as; peer-reviewed academic research papers, research institutions, and medical journals. Our medical reviewers also check references of the articles to prioritize accuracy and relevance. Refer to our detailed editorial policy for more information.

  1. Patel PT. A Guide to Indian Dal, Lentils, Beans, and Pulses and How to Cook Them [Internet]. Indiaphile. 2014 [cited 2023 Jun 21]. link
  2. Calories in Dal and Nutrition Facts [Internet].
  3. O’Brien S. Lentils: Nutrition, Benefits and How to Cook Them [Internet]. Healthline. Healthline Media;
  4. Lentils, masoor dal by Goya Foods, Inc. nutrition facts and analysis. [Internet]. [cited 2024 Jan 2].link

Updated on : 2 January 2024

Disclaimer: The information provided here is for educational and learning purposes only. It doesn't cover every medical condition and might not be relevant to your personal situation. This information isn't medical advice, isn't meant for diagnosing any condition, and shouldn't replace talking to a certified medical or healthcare professional.


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