How Many Calories Are in 2 Bowls of Arhar Dal?

December 10, 2025 •

4 min read

One bowl (200 grams) of plain, cooked toor or arhar dal contains approximately 213 kcal, making a standard two-bowl serving around 426 calories. However, the exact calorie count can vary significantly based on ingredients like added fats (ghee or oil), cooking method, and the size of the bowl.

Quick Summary

The calorie count for two bowls of arhar dal depends on serving size and preparation. While a plain, cooked 200-gram bowl is about 213 kcal, additions like ghee, oil, or coconut milk will increase the total. It is a protein and fiber-rich meal that supports digestive and heart health.

Key Points

Two bowls of plain arhar dal contain around 426 calories. This is based on a standard serving of 200 grams per bowl, with each bowl having approximately 213 kcal.
Added fats like ghee significantly increase calories. The rich tadka can add over 100 calories per bowl, dramatically changing the final count.
Preparation method is key for calorie control. Limiting oil and ghee and using water-based tempering methods can keep the dish light and healthy.
Arhar dal is a rich source of plant-based protein and fiber. It is beneficial for muscle repair, digestion, and satiety, aiding in weight management.
Arhar dal supports heart health and diabetes management. Its high potassium and fiber content help regulate blood pressure and blood sugar levels.
Use a food scale for accurate calorie tracking. Because 'bowl' size varies, weighing your dal is the best way to get a precise nutritional count.
Consider alternative dals for lower-calorie options. Moong dal, for instance, has a lighter profile with fewer calories per serving compared to arhar dal.

Understanding the Calorie Count of Arhar Dal

Arhar dal, also known as toor dal or split pigeon pea, is a staple in Indian households, prized for its nutty flavor and nutritional value. When cooked simply with water and spices, it is a relatively low-calorie dish. However, the addition of other ingredients can significantly change the caloric content. Therefore, when answering the question "how many calories are in 2 bowls of arhar dal?", it is essential to consider the preparation method and serving size.

The Calculation for Plain Arhar Dal

Based on data for a typical preparation, one standard bowl (around 200 grams) of plain, cooked arhar dal contains about 213 kcal. This calculation is for dal that is seasoned simply, without a rich tempering, or 'tadka'. The energy comes primarily from carbohydrates and protein, with minimal fat.

Step 1: Determine the base calorie count per bowl. For a 200-gram bowl of plain dal, use 213 kcal.
Step 2: Multiply by the number of bowls. 2 bowls * 213 kcal/bowl = 426 kcal.
Step 3: Consider any additions. Account for extra ingredients like ghee, oil, and vegetables in your final tally.

Factors That Influence Calorie Count

Several elements can modify the calorie count of a finished arhar dal dish. Understanding these can help you manage your caloric intake more precisely.

Tadka: The tempering process, or 'tadka', involves frying spices in oil or ghee. One teaspoon of ghee can add roughly 45 calories, while a tablespoon can add 120 or more. A rich tadka with substantial ghee can easily add over 100 calories per bowl, pushing the total for two bowls significantly higher.
Fat: Some recipes call for adding a significant amount of oil or ghee during cooking, not just for the tempering. This fat content directly increases the total calories.
Vegetables: While usually low in calories, adding starchy vegetables can increase the overall count. However, non-starchy vegetables like spinach or tomatoes add nutrients with minimal calories.
Bowl Size: The 'bowl' is an imprecise measurement. A small, 100-gram cup of plain dal is about 107 kcal, whereas a larger, 300-gram bowl could be up to 320 kcal. For accurate tracking, weighing your portion in grams is the most reliable method.

Nutritional Comparison: Arhar Dal vs. Other Dals

Different types of lentils have varying nutritional profiles, which is important for dietary planning. Here is a comparison of the approximate calories per 200-gram bowl (with standard preparation) of common dals:


Dal Type	Approx. Calories (per 200g bowl)	Main Characteristic
Arhar Dal	180–200 kcal	Nutty flavor, staple in Indian cuisine.
Moong Dal	130–150 kcal	Easier to digest, lighter flavor.
Chana Dal	200–220 kcal	Denser texture, often used in curries.
Masoor Dal	160–180 kcal	Quick-cooking with a reddish hue.

The Health Benefits of Arhar Dal

Beyond its caloric content, arhar dal is a nutritional powerhouse that offers several health benefits.

Rich Source of Protein: It is an excellent plant-based source of protein, crucial for muscle repair and growth.
High in Dietary Fiber: The high fiber content aids digestion, promotes regular bowel movements, and supports gut health.
Supports Heart Health: Arhar dal is low in fat and rich in potassium and fiber, which helps manage blood pressure and cholesterol levels.
Aids in Weight Management: The combination of fiber and protein helps promote satiety, which can prevent overeating.
Good for Diabetics: With a low glycemic index, it helps prevent rapid spikes in blood sugar, making it a suitable food for managing diabetes.

How to Prepare Arhar Dal for Calorie Control

For those watching their calorie intake, certain preparation techniques can help keep the dish light and healthy without sacrificing flavor.

Limit Added Fats: Use minimal oil or ghee for the tadka. Sautéing spices in a non-stick pan with a small amount of oil is effective.
Use Water-Based Tadka: Fry onions, ginger, and garlic in a bit of water first before adding a minimal amount of fat for flavor. This technique, popular in some cuisines, reduces overall fat content.
Load up on Vegetables: Incorporate more vegetables like spinach, tomatoes, or bottle gourd to add volume and nutrients without adding many calories.
Spice Smartly: Use spices like cumin, turmeric, coriander, and asafoetida to enhance flavor naturally without adding calories. Spices also offer additional health benefits.
Choose the Right Cooking Method: While pressure cooking is common and efficient, some methods can allow for better control over ingredients. Using a traditional pot and slow-cooking can let you monitor the additions more closely.

Conclusion

In summary, two bowls of plain arhar dal contain approximately 426 calories, assuming a standard 200-gram serving size per bowl. However, this number is a starting point, and the actual caloric content will depend heavily on the cooking method, especially the amount of fat used in the tempering. By being mindful of added oils and ingredients, and using lighter preparation methods, one can enjoy this nutritious and protein-rich staple while effectively managing daily calorie intake. Arhar dal is not just a tasty dish but a versatile and healthy component of a balanced diet that supports digestion, heart health, and weight management.

Tip: For precise calorie tracking, consider using a food scale to measure your servings and inputting your exact ingredients and quantities into a nutritional app. This eliminates the uncertainty of using imprecise "bowl" measurements.

Frequently Asked Questions

One standard bowl (approx. 200 grams) of plain, cooked arhar dal contains about 213 calories. This can increase with added fat, like ghee or oil.

Yes, adding ghee significantly increases the calorie count. A single teaspoon of ghee can add roughly 45 calories, and many tadka preparations use more.

Yes, arhar dal can be good for weight loss because its high protein and fiber content promotes a feeling of fullness, which helps curb overeating.

A bowl of plain arhar dal generally has a slightly higher calorie count than a bowl of moong dal. Moong dal is often considered lighter and easier to digest.

Arhar dal and toor dal are two names for the same lentil, the split pigeon pea. The names are often used interchangeably, though 'arhar' is more common in North India and 'toor' in South India.

Yes, arhar dal has a low glycemic index, which means it releases glucose slowly into the bloodstream. This helps in managing and stabilizing blood sugar levels, making it a good choice for diabetics.

You can reduce the calories by minimizing the amount of oil or ghee used, using a water-based tempering method, and adding more low-calorie vegetables.