Nutritional Facts of Chana Dal

Often referred to as Bengal gram, there are 252 calories present in 100 grams of chana dal. A staple dish in households across India, this legume is used to make a highly nutritious dal, containing a healthy mix of fat, protein, dietary fibre, potassium, sodium, and carbohydrates. Consuming dal made of this legume has a wide range of health benefits, including improved heart health, improving gut health and digestion, building muscle, strengthening teeth and bones, and reducing inflammation. Ideally, you must consume not more than 200 grams of the chana dal at a time. If you wish to learn more, refer to the article listed below.


Chana dal, also known as chickpea or Bengal gram is a leguminous pulse that is believed to have originated in the Mediterranean regions. For a very long time, the chana dal has been a staple among most Indian states and cultures as the pulse out of which the distinctive ‘yellow dal’ is prepared. Chana dal is filled to the brim with healthy nutrients and provides the body with a ton of energy. However, chana dal is also high in calories compared to most other grains and pulses, so it should be consumed in measured quantities. Let’s take a look at calories in chana dal, its nutritional composition and health benefits.

Nutrition in Chana Dal

Chana Dal is a highly nutritious pulse that contains a good amount of carbohydrates, proteins and fats along with other micro and macronutrients needed by the body to grow. Chana is also very rich in fibre, which helps improve the digestive system and provides other health benefits. However, chana dal contains more than the average amount of calories, so let’s take a look at the calories in chana dal and its nutritional composition: 

Chana Dal 

Chana Dal Nutrition

Chana Dal Calories per 100g


Chana Dal Carbohydrates per 100g

42 grams

Chana Dal Protein per 100g

13 grams

Chana Dal Fat per 100g

4-5 grams

Chana Dal Sugar per 100g

7.3 grams

Chana Dal Dietary Fibre per 100g

10 grams

Chana Dal Potassium per 100g

200 mg

Chana Dal Sodium per 100g

390 mg

As you can see from the table above, 100 grams of dal contain approximately 252 calories. Most of the calories in dal come from its carbohydrate, fat and sugar content, which if consumed unchecked, can lead to weight gain. If you want to add chana dal to your daily diet, you need to know the number of calories in different quantities of chana dal, so you can plan your diet keeping the overall calories in the count. Let’s take a look at the calories in chana dal for different quantities. 

Quantities of Chana Dal


Chana dal calories 100g


One cup chana dal calories


One bowl chana dal calories


500 gm chana dal calories


1 kg chana dal calories


Calories of Common Foods with Chana Dal

In Indian culture, chana dal is used as a base for making the iconic ‘yellow dal’, but it is also used in dozens of other food dishes in a wide variety of ways. As a pulse, chana dal is already high in calories and combining it with other foods can bring up the calorie count of the new dishes significantly. Someone who is on a strict calorie diet should be aware of the number of calories these foods containing chana dal have. Let’s take a look at some common foods with chana dal and their calories. 

Common Foods with Chana Dal


Chana dal calories per 100g


Chana dal calories 100g cooked


Dal fry calories (1 serving)


Dal fry and 2 chappatis calories


Dry chana dal (100 grams) calories


Chana dal khichdi (1 serving) calories


Chana dal namkeen (100 grams) calories


Health Benefits of Chana Dal

Some people may be under the misconception that since chana dal contains a lot of carbohydrates, sugar and fat, it may not be healthy. On the contrary, chana dal is one of the most nutritious and healthiest pulses out of all the pulses that we eat. For fully vegan people, chana dal is an excellent source of proteins as well as fibre. Let’s take a look at the health benefits of eating chana dal:

  1. Chana dal improves heart health. As per a recent study, chana helps our bodies to lower the levels of bad cholesterol, thus improving cardiac health in the long run.

  2. Chana dal is a rich source of fibre. Fibre is one of the most important foods that is used by the body to improve the digestive process and it also helps reduce the risk of chronic illnesses like diabetes by controlling the body’s insulin levels.

  3. Chana dal helps build muscles. Chana dal is rich in protein, which is a nutrient needed by our bodies to build and maintain muscle. For purely vegan people, chana dal and soya are the biggest sources of natural protein.

  4. A medical study has also revealed that vitamins and minerals that chana dal contains help the body boost the strength of the immune system.

  5. Chana dal contains Folate, a type of Vitamin B that is very important as it helps the body prevent many diseases like stroke, dementia, depression, and many more.

  6. Chana dal contains a high amount of calcium, which is used by our body to strengthen our teeth and bones.

  7. As per a study, chana dal also has healthy fats, which can help reduce inflammation in the body.


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How Much Chana Dal Should you Consume in a Day?

While there is no set limit to the amount of chana dal a person should consume in a day, you should not eat more than 200 grams of it. As mentioned previously, chana dal contains a lot of calories as well as fat and sugar. So you can ideally consume about one cup of dal with lunch and one cup with dinner. Moreover, supplement your diet with other green vegetables and fruits to get a full range of available nutrients.


Incorporating chana dal into your diet is an excellent way to reap its health benefits and reach your fitness goals. However, just maintaining a good diet for better health is not enough. Unexpected diseases or accidents can happen and with the rising cost of healthcare, even a minor hospitalisation can put a serious dent in your finances. You can keep yourself and your family protected by choosing a health insurance plan from Bajaj Markets and taking advantage of benefits like cashless claims, swift renewals, hassle-free health insurance claim settlement process and more.

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Frequently Asked Questions on Calories in Sweet Potato

Yes, chana dal is rich in dietary fibre, which keeps your stomach full for a long time. As a result, you don’t get hungry for longer periods of time. 

100 grams of chana dal contain approximately 252 calories.

100 grams of chana dal contain approximately 13 grams of protein. Boosts immune system.

Overconsumption of chana dal can lead to weight gain as it is high in carbohydrates, fats and sugar. 

A small to medium bowl of chana dal will contain approximately 150-230 calories, depending on the serving size. 

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