Calories in Dal (Lentils)
Cooked dal (lentils) provides about 116 kcal and 9g of protein per 100g, plus 8g of fiber per cup — making it one of the most nutritionally complete vegetarian staples.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 cup cooked dal (~198g) | 230 | 40 | 18 | 0.8 | 15.6 |
| 100g cooked dal | 116 | 20 | 9 | 0.4 | 7.9 |
| 1 bowl restaurant dal tadka (~250g) | 350 | 35 | 18 | 16 | 12 |
| 1 cup home dal with tadka (~250g) | 290 | 36 | 18 | 8 | 14 |
| 100g dry lentils (uncooked) | 352 | 60 | 25 | 1.1 | 11 |
About these numbers
Lentils are nutritionally exceptional — high protein (~9g per 100g cooked, 25g per 100g dry), high fiber (~8g per 100g cooked), low glycemic index (~32), low fat, and rich in folate, iron, and B vitamins. The 2014 Sievenpiper et al. systematic review in the Canadian Medical Association Journal showed 1 cup of pulses per day reduced LDL cholesterol by 5% and reduced fasting glucose by similar magnitude.
The catch: home-cooked dal with traditional tadka (tempering of ghee or oil with spices) substantially increases the calorie content. A 250g bowl of plain dal is ~290 kcal; the same bowl as restaurant-style dal tadka with generous ghee/cream can hit 400+ kcal. For weight management, light home-style preparation preserves the nutritional benefits without the added fat load.
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Frequently asked questions
- How many calories are in a bowl of dal?
- A typical home-style 250g bowl of dal (with a small amount of tadka) is about 290 kcal with 18g protein and 14g fiber. Plain dal without tadka is ~230 kcal per cup. Restaurant dal makhani (cream-and-butter rich) can reach 400–500 kcal per serving. For practical home cooking, 1 cup is the standard portion.
- Is dal good for diabetes?
- Excellent. Glycemic index ~32 (one of the lowest among staples), high fiber (especially viscous soluble fiber that blunts post-meal glucose), high protein (further slows absorption). The 2014 Sievenpiper meta-analysis showed lentil consumption reduced fasting glucose by 5–6 mg/dL and HbA1c by 0.5%. For T2D and prediabetes, dal is a perfect base food — high satiety, low GL, beneficial for both lipids and glucose. Replace some rice with extra dal in mixed meals for better glucose profiles.
- Dal or beans — which is better?
- Roughly equivalent. Both are legumes with similar protein, fiber, and glycemic profiles. Lentils have slightly higher protein per calorie; beans (kidney, black, pinto) have slightly more fiber. Cooking time is dramatically different — lentils cook in 15–20 minutes without soaking; most beans need overnight soak plus 60–90 minutes. For practical weeknight cooking, dal wins. Both should be a regular part of any healthy eating pattern.
- How much protein does dal really provide?
- A 250g bowl of cooked dal provides ~18g protein — meaningful but not a full meal's worth. The protein quality is lower than animal sources (DIAAS ~0.6 for lentils alone, vs ~1.0+ for animal protein). Combining with rice solves this — the lysine in lentils and the methionine in rice are complementary, producing a complete amino acid profile (the traditional khichdi pairing). For vegetarians targeting muscle preservation, dal + rice + paneer + Greek yoghurt across the day reaches typical 1.6–2.0 g/kg targets.
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