How Many Calories and Protein are in 200 Grams of Dal?

December 14, 2025 •

3 min read

On average, a 200-gram serving of cooked dal contains between 200 and 330 calories and provides roughly 14 to 18 grams of protein, depending on the type and cooking method. This makes dal a nutritious staple for vegetarian diets, offering a significant source of plant-based protein and fiber. Its specific nutritional content, however, can vary widely based on the variety of lentil and the ingredients added during cooking.

Quick Summary

The calories and protein in 200 grams of dal vary by type and preparation. Generally, cooked dal provides a substantial amount of plant-based protein and dietary fiber, but values differ significantly between plain preparations and richer recipes that include oil, ghee, or cream.

Key Points

Nutritional Variation: The calories and protein in 200g of dal are not fixed and depend on the type of lentil and preparation, ranging widely between 200-330 kcal and 14-18g protein for cooked varieties.
Type Matters: Different dals offer different nutritional profiles; masoor dal generally has a higher caloric density, while moong dal is often lighter.
Preparation is Key: Cooking methods significantly impact the final count. A simple boiled dal is lighter, whereas a richer tadka with ghee or oil increases calories.
Complete Protein: While dal is not a complete protein on its own, it becomes one when paired with grains like rice, providing all essential amino acids.
Health Benefits: Beyond protein, dal is a great source of fiber, vitamins, and minerals, aiding in digestion, weight management, and controlling blood sugar.
Manage Intake: Individuals monitoring calories or fat should choose simpler preparations and be mindful of rich additions like ghee or cream.

The exact nutritional value of 200 grams of dal is not a fixed number, as 'dal' is a broad term encompassing many different types of lentils and cooking styles. The addition of oil, ghee, or other ingredients for tempering can substantially increase the caloric content. To understand the breakdown of how many calories and protein are in 200 grams of dal, it's essential to look at the specific type of lentil and how it's prepared.

The Nutritional Breakdown of Cooked Dal

For a standard, home-cooked preparation (not raw) of 200 grams, the figures below offer a good benchmark based on common varieties. A plain preparation will naturally be lower in calories and fat than one with a rich tadka (tempering) of ghee and spices.

Here's a closer look at the nutritional details of some popular types of dal, focusing on a 200-gram cooked serving:

Moong Dal (Yellow Split Mung Beans): A 200-gram serving of cooked moong dal typically contains around 212 calories and approximately 14 grams of protein. It is relatively low in fat and high in dietary fiber.
Toor Dal (Split Pigeon Peas): A 200-gram bowl of plain toor dal provides about 213 kcal and 14.3 grams of protein. It is also a good source of fiber and minerals.
Masoor Dal (Red Lentils): Cooked masoor dal has a slightly higher calorie count, with a 200-gram serving providing around 333 kcal and 17.2 grams of protein. Its quick cooking time makes it a convenient option.
Chana Dal (Split Bengal Gram): With a robust, nutty flavor, a 200-gram serving of cooked chana dal contains approximately 260 kcal and 18-19 grams of protein, although values can vary based on the recipe. It is also rich in fiber.

Factors Influencing Dal's Nutrition

Several factors can influence the final caloric and protein count of your dal dish:

Cooking Method: A simple boiled dal with minimal seasoning will have the lowest calorie count. A dal tadka or dal makhani with added ghee, cream, and oil will significantly increase the fat and calorie content.
Added Ingredients: Ingredients like vegetables (spinach, tomato), onions, garlic, and spices can alter the nutritional profile. Health-conscious preparations might add extra vegetables to boost fiber and micronutrients.
Consistency: A more watery dal will have fewer calories per 100 grams than a thicker, more concentrated one.
Raw vs. Cooked: The nutritional value of raw dal is far more concentrated. For example, 200 grams of raw moong dal contains around 700 calories and 48 grams of protein; however, this is diluted significantly during cooking as it absorbs water.

A Comparative Look: Nutritional Profile of Different Dals


Type of Dal (Cooked, per 200g)	Approx. Calories (kcal)	Approx. Protein (g)	Key Macronutrient Profile
Moong Dal	~212	~14	Low-fat, high-fiber, easily digestible
Toor Dal	~213	~14.3	Rich in protein and fiber, good for blood sugar
Masoor Dal	~333	~17.2	Higher calorie count due to denser composition
Chana Dal	~260	~18.8	Excellent source of plant-based protein
Urad Dal	~206	~14.4	High in fiber and iron, creamy texture

Dal and a Balanced Diet

Dal is an invaluable part of many diets, especially for vegetarians and vegans, due to its affordability and nutrient density. It provides not only protein but also essential dietary fiber, vitamins, and minerals. Combining dal with grains like rice or roti creates a complete protein source, as legumes and grains complement each other's amino acid profiles.

For weight management, dal is an excellent choice. The high protein and fiber content promote satiety, helping you feel full for longer and reducing overall calorie intake. For those with specific health conditions, such as diabetes or high blood pressure, dal's high fiber and low glycemic index make it a recommended food. However, it is always wise to moderate portions and be mindful of high-fat additions.

Conclusion

In summary, 200 grams of dal provides a substantial amount of protein and a moderate number of calories, making it a highly nutritious and fulfilling food choice. The specific values depend heavily on the type of dal and the cooking method, ranging from around 212 calories and 14 grams of protein for moong dal to over 330 calories and 17 grams for masoor dal in a plain preparation. By being aware of these differences and choosing cooking methods wisely, you can effectively manage the caloric and protein intake from your dal dishes while enjoying their numerous health benefits. Combining dal with other food groups, like grains, is a simple yet effective way to ensure a complete and balanced meal.

For more information on the nutrient profiles of different foods, you can visit authoritative sources like the U.S. Department of Agriculture's FoodData Central website for comprehensive nutritional data.

Frequently Asked Questions

The average calorie count for 200 grams of cooked dal is approximately 200-330 kcal, and the protein content is roughly 14-18 grams. These values vary significantly based on the type of dal and cooking ingredients.

Yes, the type of dal significantly affects its nutritional content. For example, 200g of cooked moong dal has about 212 calories, while the same amount of cooked masoor dal can have around 333 calories.

Adding ghee, oil, or cream for tempering (tadka) will increase the fat and calorie content of your dal. To keep the meal lighter, you can use minimal oil or opt for a simple, plain preparation.

No, dal is not a complete protein source on its own because it is low in certain essential amino acids, particularly methionine. However, when combined with grains like rice, it forms a complete protein.

Yes, dal can aid in weight management. Its high content of protein and dietary fiber helps promote a feeling of fullness, which can reduce overall calorie intake and prevent overeating.

Raw dal is more calorically dense and has a higher concentration of protein by weight, but this changes dramatically during cooking as it absorbs water. For instance, 200 grams of raw moong dal has significantly more calories than 200 grams of cooked moong dal.

To increase protein and nutrient absorption, soak the dal before cooking to reduce anti-nutrients and pair it with grains like rice to form a complete protein. You can also add vitamin-rich foods like lemon or tomatoes to aid absorption.