Can I eat dal on a low carb diet? Navigating Lentils and Macronutrients

November 3, 2025 •

4 min read

While lentils are celebrated for their nutritional value, with just one cup of cooked lentils containing around 36 grams of total carbohydrates, many low carb dieters question if they can eat dal. The answer depends heavily on the specific low-carb plan being followed, your daily carb limits, and the type of dal consumed.

Quick Summary

Dal, made from lentils, can be incorporated into some low-carb diets in small portions but is often too high in carbs for strict plans like keto. Certain types and preparation methods can reduce the impact on daily carb counts.

Key Points

Moderate vs. Strict Low-Carb: For strict keto diets, traditional dal is typically too high in carbohydrates. Moderate low-carb dieters may be able to include small portions with careful tracking.
Know Your Dals: Moong dal (yellow split lentils) is often a better choice for low-carb diets than varieties like Urad dal, though portion control is still necessary.
Prioritize Fiber: Dals with the skin on have a higher fiber content, which helps lower the net carb count, making them slightly more suitable for low-carb plans.
Use Low-Carb Pairings: To minimize carb intake, serve dal with cauliflower rice, sautéed vegetables, or as a soup, rather than with traditional rice or bread.
Explore Low-Carb Substitutes: If dal is not an option, consider alternatives like cauliflower 'dahl,' dishes with mushrooms or eggplant, or recipes using low-carb legumes like black soybeans or lupin beans.
Cooking Method is Key: Preparing dal with healthy fats like coconut oil or ghee and avoiding high-carb additions can help it fit into a low-carb eating plan.

Understanding Dal's Carbohydrate Profile

For those on a low-carb diet, it's essential to understand the carbohydrate content of foods like dal. Dal is a foundational dish in many South Asian cuisines, but its primary ingredient, lentils, is a legume rich in carbohydrates. A single cup of cooked lentils, for example, contains a significant amount of carbs, with approximately 36 grams total and 22 grams of net carbs after subtracting the fiber. This high count can quickly consume a daily carb allowance, especially on very restrictive diets like the ketogenic diet, which often limits total net carbs to 20-50 grams per day.

The fiber content in lentils is what makes them a better carbohydrate source than many others. Dietary fiber is a complex carbohydrate that the body cannot digest, meaning it doesn't raise blood sugar levels in the same way simple carbs do. The net carb count is the number of total carbohydrates minus the dietary fiber, providing a more accurate picture for low-carb dieters. However, even with the fiber subtracted, the net carbs in dal remain high enough to require careful portion control for most low-carb plans.

Which Dals are Lower in Carbs?

Not all dals are created equal, and some varieties offer a slightly more favorable macronutrient profile for low-carb eating. However, none are truly 'low-carb' in the way leafy greens or meats are. Instead, some can be managed with portion control more easily than others.

Moong Dal (Yellow Split Lentils): Often considered one of the better choices for low-carb diets due to its lower carbohydrate ratio compared to other lentils. It is also light and easy to digest. A small 100-gram cooked serving of moong dal contains around 18.3 grams of carbohydrates, making it manageable in moderation.
Masoor Dal (Red Lentils): Another variety that can be included carefully. A 100-gram cooked portion has a slightly higher carb count than moong dal, but with careful portioning, it can still fit into a balanced low-carb meal plan.
Urad Dal (Black Gram): While nutritious, this dal tends to be higher in carbohydrates than moong or masoor. A 100-gram cooked serving contains a higher amount of carbohydrates, which can be challenging to fit into a strict low-carb diet.

Cooking Methods for Lower Carb Dal

Even for the low-carb friendly dals, preparation matters. The traditional method of cooking dal involves simmering until tender, which can be fine, but some recipes can add unnecessary carbs and fats. Here are some tips for making dal more suitable for a low-carb diet:

Use High-Fiber Lentils: Opt for dals with the skin on (like Urad dal with skin), as the skin is where much of the fiber is concentrated. This increases the fiber-to-carb ratio, slightly lowering the net carb impact.
Focus on Low-Carb Pairings: Serve a small portion of dal alongside high-fiber, low-carb vegetables like cauliflower rice, sautéed spinach, or broccoli instead of traditional rice or naan.
Adjust the Recipe: For a more robust low-carb dal, incorporate healthy fats from coconut milk and supplement with low-carb ingredients like edamame or riced cauliflower for texture and bulk.
Use Fat-Based Tempering (Tadka): Use healthy fats like coconut oil or ghee for tempering, which adds flavor and provides healthy fat sources, a key component of many low-carb diets.

Low-Carb Dal Alternatives and Substitutes

If your carb limits are too strict for even small portions of dal, or if you are following a ketogenic diet, there are excellent alternatives that can mimic the flavors and satisfying nature of dal. These options allow you to enjoy the spices and warmth of an Indian-style dish without the high carbohydrate load.

Cauliflower and Broccoli Dahl: A fantastic substitute that uses finely 'riced' cauliflower and broccoli stems to create a thick, creamy curry base. This recipe uses coconut cream, spices, and seeds for a delicious and very low-carb meal.
Mushrooms or Eggplant: These vegetables have a savory, absorbent quality that allows them to soak up the flavors of traditional dal spices. Cook them with turmeric, cumin, and other spices for a flavorful, low-carb curry.
Lupin Dal: Lupin beans are a legume exceptionally low in carbohydrates and can be used to make a convincing keto-friendly dal.
Black Soybeans: As a legume, black soybeans are a very low-carb bean option and can be used in place of lentils to make a bean-based stew or curry.

Low-Carb Alternatives to Dal

Cauliflower Rice: A staple for many low-carb dieters, cauliflower rice serves as an excellent, low-carb base for curry-style dishes.
Shirataki Rice: Made from soluble plant fiber, this rice has virtually no carbohydrates and can be used with dal or a dal-like substitute.
Chopped Veggies: Serve dal as a soup or stew, with a side of mixed, sauteed vegetables for a nutrient-dense and low-carb meal.

Comparison of Common Dals for Low Carb Diets


Type of Dal	Raw Carbs (per 100g)	Cooked Carbs (per 100g)	Protein (per 100g cooked)	Fiber (per 100g cooked)
Moong Dal	55.23g	18.3g	7.2g	3.0g
Masoor Dal	N/A	166 kcal, 48% carbs (approx. 20g)	9g (approx.)	N/A
Toor Dal	56g	18.3g	7.2g	3.0g
Urad Dal	40g	103 kcal, 51% carbs (approx. 13g)	6g (approx.)	N/A

Note: Nutritional information can vary based on preparation and portion size. Figures for cooked dal represent a general estimate.

Conclusion: Finding the Right Balance

Ultimately, whether you can eat dal on a low-carb diet depends on the level of carbohydrate restriction you follow. For strict ketogenic diets, traditional dal is generally not suitable due to its high net carb content. However, for more moderate low-carb approaches, small portions of low-carb varieties like moong or masoor dal can be included with careful planning. To make dal more low-carb friendly, focus on portion control, healthy fats, and pairing it with low-carb vegetables instead of high-carb grains. If you need a zero-carb solution, excellent alternatives exist using vegetables like cauliflower, broccoli, or mushrooms to create a flavorful Indian-inspired dish. For further reading, Healthline offers an excellent article detailing the carb content of lentils and their compatibility with keto diets.

Frequently Asked Questions

While all dals contain carbohydrates, some varieties like moong dal and masoor dal are slightly lower than others. They are still considered too high in net carbs for a strict keto diet, but may be acceptable in small portions for a more moderate low-carb plan.

For most individuals on a strict ketogenic diet, traditional dal is not recommended due to its high carbohydrate content, which can easily exceed the daily net carb allowance.

A 100-gram serving of cooked moong dal contains approximately 18.3 grams of carbohydrates, which must be factored into your daily carb total.

To make dal more suitable for a low-carb diet, use high-fiber dal with the skin on (like Urad), use minimal, healthy cooking fats like coconut oil or ghee, and serve it with low-carb sides like cauliflower rice.

Excellent low-carb substitutes for dal include cauliflower dahl, curries made with mushrooms or eggplant, or dishes incorporating very low-carb legumes like black soybeans or lupin beans.

The fiber in dal is beneficial as it reduces the net carb count and slows glucose absorption. However, the total number of net carbs is still relatively high, so portion control is crucial.

Net carbs are calculated by subtracting the fiber from the total carbohydrates. This number is used to track carb intake on low-carb diets. For dal, the high fiber content means the net carb count is lower than the total, but it is still high enough to require management.