Calories in Dal
Dal is a nutritious staple dish made from dried, split pulses like lentils, peas, or beans. It is an excellent source of plant-based protein and dietary fiber, making it a heart-healthy choice for balanced meals.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 101 | 5.3g | 13.4g | 3.2g |
| 1 serving (98 g) | 1 serving (98 g) | 99 | 5.2g | 13.1g | 3.2g |
| 100 ml (105g) | 100 ml (105g) | 106 | 5.6g | 14g | 3.4g |
Health Benefits
High in plant-based protein which supports muscle repair and growth.
Rich in soluble fiber which helps regulate blood sugar levels and lowers cholesterol.
Contains significant amounts of folate and iron, essential for healthy blood and energy levels.
Nutrition Tips
- Add a squeeze of lemon juice to your dal to increase Vitamin C, which helps your body absorb the iron from the lentils.
- Limit the amount of ghee or oil used in the 'tadka' (tempering) to keep the calorie count lower.
- Pair dal with brown rice or whole wheat roti to create a complete protein profile with all essential amino acids.
- Incorporate vegetables like spinach, bottle gourd, or tomatoes into the dal to boost the micronutrient and fiber content.
- Soak lentils for at least 30 minutes before cooking to improve digestibility and reduce potential bloating.
GAYA Tracking Tip
For the most accurate tracking, capture the surface of the dal clearly; the amount of oil or 'tadka' visible helps GAYA estimate the fat content more precisely.
Frequently Asked Questions
Is dal good for weight loss?+
Yes, dal is excellent for weight loss because its high protein and fiber content promote satiety, helping you feel full for longer periods.
Does dal provide a complete protein?+
Lentils are low in the amino acid methionine. However, when eaten with grains like rice or wheat, they form a complete protein source.
How many calories are in Dal Makhani compared to Dal Tadka?+
Dal Makhani is significantly higher in calories (approx 330 per cup) due to the addition of cream and butter, whereas Dal Tadka is lighter (approx 230 per cup).
Track Dal calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
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