Calories In Dal

There are as many as 104 to 1027 calories in dal, per serving based on the variant. Dal, which is an indispensable dish in Indian households, is packed with protein, iron, calcium, vitamin A, and vitamin C. In addition to being a great source of proteins, vitamins, and minerals, dal is also beneficial in promoting blood formation and is suitable for healthy bones.

How Many Calories Are There in Dal?

Here are all the nutritional values of dal for your perusal.

Type of Dal

Calorie Count

One bowl of Arhar Dal

220 calories

One bowl of Moong Dal

104 calories

One serving of Toor Dal

1027 calories

One bowl of Red Gram Dal

330 calories

Keep in mind that these figures are estimates and can vary greatly based on preparation. For instance, one cup of moong dal contains 104 calories, but if it is prepared with a generous amount of ghee, oil and other ingredients, then this is bound to affect the calorie count in dal significantly.

Dal - Nutritional Breakdown

Here is the breakdown of the calories in 1 bowl of dal.

Dal (1 bowl)

Dal Nutritional Facts

1 bowl dal calories

198 calories


26.18 g


6.32 g


10.36 g


370 mg


516 mg


4.34 mg


60 mg

Vitamin A

41 mcg

Vitamin C

6.5 mg

Did You Know?

  • Dals are packed with what can be called the ‘3 pillars of good health’- good quality protein, enough nutrients, and fibre for good gut health.

  • Dals are also great for weight management. This is because of the low fat and carbohydrate content. 

4 Reasons Why You Should Consume Dal

  • Great Protein Source

Being a lentil, various dals are well known to be a rich source of a number of proteins. While some dals, such as the urad, black gram and moong dal are reputed as being overtly rich in protein supply, others are not far behind. The best approach, therefore, would be to consume a combination of dals.

  • Rich in Vitamins and Minerals

Different kinds of dals offer different amounts and types of minerals and vitamins. Whole moong dal is a rich source of iron and potassium, kabuli dal is said to be one of the richest sources of iron and folic acid, both of which help improve your haemoglobin levels.

  • Promoting Blood Formation

Those who are anaemic are recommended masoor dal. It helps towards fulfilling the blood deficiency in the body caused by the disease. The benefits from lentils, moong dal, or chana dal go beyond just consuming it as a food source. For instance, if your wounds are not drying quickly enough, you can apply ground toor dal leaves to speed up the process.

  • General Health Benefits

Dals aid in improving gut health and are good for the health of your bones. They are also rich in a variety of vitamins. Some dals are even known to be useful in managing weight and stabilising blood pressure. For example, black urad dal is known to aid in improving the health of your heart, promoting skin health, as well as improving digestion.

Adverse Effects of Consuming Dal

Here is the negative impact that incorrect or excessive consumption of dal can have on your health.

  • Dal does not have high protein content and hence, cannot be the sole source of protein in meals

  • Over-consumption of dal can lead to stomach issues due to excessive dietary fibre

  • If not cooked properly, certain types of dal can cause nausea, diarrhoea, and dizziness

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Dal is an essential part of an Indian’s diet, and for a good reason. They are a treasure trove of nutrients and proteins. Taking good care of yourself begins with your diet and focusing on your BMI and BMR to make sure you keep your health and calories in check, but you must also be prepared for all situations. 

This is where health insurance policies can aid you. Moreover, did you know that it also pays off well to be healthy? Maintaining a healthy lifestyle can prevent your health insurance premiums from getting too expensive. Hence, if you are looking to get a health insurance policy to stay protected during uncertainties, take a look at the affordable health insurance policies offered on Bajaj Markets.

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FAQs on Calories in Dal

How many calories are there in 1 cup of dal?

1 cup of dal has 198 calories. However, this is an estimated figure and can vary based on the type of dal and the preparation.

How many calories does 100g of dal contain?

100g of dal contains approximately 101 calories.

What is the dal’s nutritional value, per 100g?

100g of dal contains about 5.29g of protein, 3.23g of fat, 31mg of calcium, 2.21mg of iron, and 3.3mg of Vitamin C.

Can I buy health insurance online?

Yes, you can purchase health insurance online on Bajaj Markets through the website or app!

Can chana dal be consumed by diabetics?

Yes, chana dal can be consumed by diabetics as it has an extremely low glycemic index of 8.

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