How many calories are in Indian dal?
Indian dal contains 345 calories per serving (17% of the 2,000 kcal daily value), with 15.7g fat, 40.3g carbs, and 14.2g protein. This nutritional data is based on AI-powered meal analysis by SimpliFit.
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How many calories and nutrients are in Indian dal
Nutritional value of Indian dal per 100 grams
What's inside Indian dal
| Ingredient | Amount | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| cooked red/orange lentils (masoor/toor dal) | 170g | 129.4 kcal | 7.6g | 2.9g | 20g |
| cooking oil (vegetable/rapeseed/groundnut) | 10g | 900 kcal | 0g | 100g | 0g |
| onion (cooked, chopped) | 8g | 250 kcal | 6.3g | 2.5g | 50g |
| tomato (cooked, small amount) | 3g | 233.3 kcal | 10g | 3.3g | 33.3g |
| fresh cilantro (garnish) | 4g | 50 kcal | 5g | 2.5g | 10g |
| spices (turmeric, mustard seeds, cumin, salt) | 2g | 300 kcal | 10g | 15g | 45g |
Where do the calories in Indian dal come from
How Indian dal fits into your daily diet
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 345 kcal | 17% |
| Protein | 14.2g | 28% |
| Fat | 15.7g | 24% |
| Carbs | 40.3g | 13% |
Based on a 2,000 kcal daily reference diet.
How long it takes to burn off the calories from Indian dal
Estimates for a 70 kg (154 lb) person. Actual values vary by body weight and intensity.
Common questions about Indian dal
How many calories are in Indian dal?
A full serving of Indian dal contains approximately 345 kcal. The total serving weighs about 197g. Per 100 grams, that works out to 175.1 kcal.
Is Indian dal good for weight loss?
Indian dal has a moderate calorie density at 175.1 kcal per 100g. It can fit into a weight loss diet when eaten in sensible portions. Pair it with vegetables or a salad to add volume without many extra calories.
How much protein is in Indian dal?
A serving of Indian dal provides about 14.2g of protein from a total serving weight of 197g. That is 7.2g of protein per 100g, which covers roughly 28% of the recommended daily intake of 50g.
What is the easiest way to track Indian dal calories?
The easiest way to track Indian dal is with SimpliFit. Just snap a photo of your meal and the AI instantly estimates calories and macros — no manual searching or barcode scanning required.
How does Indian dal compare to similar meals?
| Meal | Weight | Calories | Protein | compared to this |
|---|---|---|---|---|
| Lentil Dal | 344g | 454.0 | 24g | +109 kcal, more protein |
| Yellow Lentil Dal | 242g | 416.0 | 17.8g | +71 kcal, more protein |
| Dal Gobi | 505g | 519.0 | 25.6g | +174 kcal, more protein |
| Daal | 253g | 351.0 | 18.9g | +6 kcal, more protein |
| Lentil Dal | 310g | 265.0 | 15g | -80 kcal, more protein |