How many calories are in one bowl of dal?

A standard 200 g serving of cooked dal (any variety) contains roughly 110–145 calories, depending on the type. Moong dal is on the lower end (~110 kcal/200 g) while chana dal is higher (~145 kcal/200 g). USDA FoodData Central lists cooked lentils at about 116 kcal per 100 g.

Which dal is lowest in calories?

Moong dal (split green gram) is among the lightest at roughly 105–115 calories per 200 g cooked serving. It also digests quickly, making it a common choice for weight-loss and post-illness diets.

Does dal spike blood sugar?

Whole or split lentils have a low glycemic index (GI 21–30), so they cause a gradual rise in blood glucose rather than a spike. The high fiber and protein slow gastric emptying, which keeps the glycemic response modest for most people.

Calories in Dal: Per Bowl, By Type

A standard 200 g bowl of cooked dal contains roughly 115–145 calories, depending on the variety (USDA FoodData Central; cooked lentils entry #174289).

Dal — the catch-all term for cooked split or whole lentils and pulses — is a dietary staple across South Asia and one of the most nutrient-efficient foods by calorie. The number that matters most depends on which dal you are eating and how it is prepared.

Calories by Dal Type (200 g cooked serving)

The table below uses USDA FoodData Central values for cooked lentils and common pulses, scaled to a 200 g portion — a realistic single-serving bowl.

Dal Type	Calories (kcal)	Protein (g)	Carbs (g)	Fiber (g)	Fat (g)
Moong dal (split, cooked)	110	7.6	19.0	4.4	0.4
Masoor dal (red lentil, cooked)	116	9.0	20.0	7.8	0.4
Toor dal (pigeon pea, cooked)	126	8.6	22.4	6.4	0.6
Chana dal (split chickpea, cooked)	144	9.6	24.6	7.2	2.0
Whole masoor (brown lentil, cooked)	120	9.0	20.4	8.0	0.4

Sources: USDA FoodData Central entries for cooked lentils, pigeon peas, and chickpeas. Values reflect plain cooked dal with no added oil or tadka.

Macros: What You Are Actually Getting

Dal is a protein-and-fiber package in a low-fat wrapper. Across varieties, roughly 27–30% of calories come from protein, 65–70% from carbohydrates (mostly complex), and under 5% from fat — assuming plain preparation. A tadka (tempering) of 1 teaspoon of ghee or oil adds about 40 calories and 4.5 g fat per serving, which matters if you track closely.

Fiber content is high relative to calories: 4–8 g per bowl depending on type. That fiber slows digestion, lengthens satiety, and blunts the post-meal glucose curve. See glycemic load explained for how dal’s fiber translates to a low glycemic load score even though it contains moderate carbohydrates.

Does Dal Fit Your Goals?

Weight loss. Yes — and consistently. A 200 g serving of toor or masoor dal sits at 116–126 calories with 8–9 g protein. That protein-to-calorie ratio is high by plant-food standards and supports satiety. Dal works well as a meal anchor alongside vegetables. Use the macro calculator to see how one bowl slots into your daily protein target.

Blood sugar management. Dal is one of the safer carbohydrate sources for people managing prediabetes or type 2 diabetes. Its glycemic index (GI ~21–30 for most lentils) is well below rice (GI ~64–72) or white bread (GI ~75). The glycemic load calculator can help you model the exact impact of your portion size.

Muscle gain. Dal alone does not supply a complete amino acid profile — it is low in methionine. Pairing it with rice (which is low in lysine) creates a complementary protein, which is why dal-rice is a nutritionally sound traditional combination.

Preparation Adds Calories

Plain boiled dal is the baseline. Common additions that shift the count:

1 tsp ghee tadka: +40 kcal, +4.5 g fat
1 tsp coconut oil: +40 kcal, +4.5 g fat
Tomato and onion base (50 g total): +20 kcal

A restaurant-style dal makhani with cream and butter can reach 200–300 calories per 200 g serving — roughly double the plain version. Home-cooked dal with minimal oil stays close to the table values above.

Photograph your bowl before you eat and log it in seconds with CalEye — the camera handles the portion estimate so you do not have to guess.

Frequently asked questions

How many calories are in one bowl of dal?: A standard 200 g serving of cooked dal (any variety) contains roughly 110–145 calories, depending on the type. Moong dal is on the lower end (~110 kcal/200 g) while chana dal is higher (~145 kcal/200 g). USDA FoodData Central lists cooked lentils at about 116 kcal per 100 g.
Which dal is lowest in calories?: Moong dal (split green gram) is among the lightest at roughly 105–115 calories per 200 g cooked serving. It also digests quickly, making it a common choice for weight-loss and post-illness diets.
Does dal spike blood sugar?: Whole or split lentils have a low glycemic index (GI 21–30), so they cause a gradual rise in blood glucose rather than a spike. The high fiber and protein slow gastric emptying, which keeps the glycemic response modest for most people.