How many calories are in 1 cup of cooked dal?

November 24, 2025 •

3 min read

According to USDA data, a single cup of plain, cooked lentils, which are a common form of dal, contains approximately 230 calories. However, the total number of calories in 1 cup of cooked dal can vary widely based on the specific type of legume used and the ingredients added during preparation.

Quick Summary

The calorie count for a one-cup serving of cooked dal is highly variable, influenced by the specific type of lentil or legume and the cooking style, especially the use of added fats like oil or ghee.

Key Points

Variable Calories: The calorie count for 1 cup of cooked dal ranges widely, primarily based on the type of legume and how it's prepared.
Plain Dal is Lower: A simple, boiled cup of dal, such as plain lentils, contains around 230 calories, making it a low-fat, nutritious meal.
Tadka Adds Calories: Traditional tempering (tadka) using ghee or oil can add 40-100+ calories per serving, significantly increasing the total count.
Added Ingredients Matter: Cream, butter, and coconut milk, often used in rich dal preparations, increase fat and calorie levels dramatically.
Preparation is Key: For weight management, opting for minimal oil or ghee during cooking is the most effective way to keep your dal low in calories.
High in Nutrients: Dal is a rich source of plant-based protein and dietary fiber, promoting satiety and aiding overall health.

Understanding the Caloric Range of Dal

Dal, the Hindi word for lentils and pulses, is a staple across South Asia and a nutritional powerhouse. Its calorie count is not a single, fixed number but a range that depends heavily on the type of dal and how it is prepared. While a simple, boiled variety is relatively low in calories, adding a traditional tadka (tempering) with generous amounts of oil or ghee can significantly increase the final value.

The Calorie Breakdown of Common Dals

Different types of dal have distinct nutritional profiles, which is a major factor in their calorie content. For instance, denser, larger dals like chana dal generally have more calories than smaller, quicker-cooking varieties like moong dal. A plain, home-cooked dal using minimal spices and no added fats will always be the lowest in calories.

How Cooking Method and Ingredients Affect Calories

The way dal is prepared is arguably the most important factor influencing its caloric value. A simple boil-and-simmer method yields a healthy, low-fat meal, while a rich, restaurant-style preparation will contain considerably more calories from added fats and creams.

Common Calorie-Adding Ingredients:

Ghee and Oil: Used for tempering spices, these add a significant number of calories. Just one teaspoon of ghee can add around 45 calories.
Cream and Butter: Found in richer dishes like Dal Makhani, these ingredients dramatically increase both fat and calorie content.
Coconut Milk: Often used in South Indian curries, coconut milk is rich in fat and can elevate the overall calorie count.
Fried Additions: Frying the final dal with onion or garlic for a final flourish adds more oil and, therefore, more calories.

Dal and Weight Management

Dal is an excellent food for managing weight, primarily due to its high content of protein and dietary fiber. This combination promotes a feeling of fullness and satiety, which can help reduce overall calorie intake and prevent overeating. It also provides a steady release of energy from complex carbohydrates, preventing blood sugar spikes and crashes. Including dal in your diet, especially low-fat, simple preparations, can be a valuable strategy for a balanced diet and healthy weight.

Comparing Different Dals (Approx. 1-cup, 180-200g cooked)


Type of Dal	Preparation	Approx. Calories	Approx. Protein	Approx. Fat
Plain Lentils	Simple boil	230 kcal	18g	1g
Moong Dal	Plain, light oil	140 kcal	9g	2g
Chana Dal	Tempering (tadka)	220 kcal	11g	6g
Toor Dal	Tempering (tadka)	200 kcal	10g	5g
Dal Makhani	Cream, butter	320 kcal	10g	15g

Conclusion: Making Smarter Dal Choices

The precise calorie count for a cup of cooked dal is not universal and depends on several factors, with the type of dal and the cooking method being the most significant. Plainly cooked, low-fat dal offers a highly nutritious and low-calorie option, rich in protein and fiber, making it excellent for weight management. For those monitoring calorie intake, being mindful of added fats like ghee, oil, and cream is key. By choosing a simpler preparation, you can enjoy all the health benefits of this versatile legume without excessive calories. Learn more about the nutritional benefits of lentils from authoritative sources like Healthline.

Frequently Asked Questions

Plain, boiled dal has a significantly lower calorie count. Adding a traditional tadka with ghee or oil can increase the calories by 40 to 100 or more per cup, depending on the amount of fat used.

Moong dal (yellow lentils) is generally one of the lowest-calorie options when cooked plainly, with an average of 140-150 kcal per bowl (approximately 1 cup).

Yes, dal is excellent for weight loss. Its high protein and fiber content promotes a feeling of fullness, which helps curb appetite and reduce overall calorie consumption.

Adding vegetables like spinach or bottle gourd to dal increases its nutritional value and fiber content but adds very few extra calories. This is a great way to boost volume and health benefits.

Canned lentils often have similar base calorie counts to home-cooked ones but can contain added sodium. Always check the nutrition label, as any added ingredients will be listed.

To reduce calories, minimize the amount of oil or ghee used for tempering. Alternatively, you can sauté spices in a non-stick pan with a little water instead of oil. Focus on adding herbs and vegetables for flavor.

While it varies by type and preparation, a realistic average range for one cup of cooked dal is typically between 150 and 320 calories, depending on the fat content added.