The question of how many calories are in 2 dal is not as straightforward as it seems, because 'dal' is a general term for many different types of split pulses and legumes, each with its own caloric profile. Furthermore, the way dal is prepared—whether plain boiled or finished with a rich oil and spice tempering—is the single most significant factor in its final caloric value. A standard, small serving size is often considered to be around 100 grams, or approximately half a cup of cooked dal.
Caloric Breakdown by Dal Type
Different dals possess distinct nutritional values, which in turn affect their calorie count. Some common varieties include:
- Toor Dal (Pigeon Pea): A small 100-gram cup of plain cooked toor dal has about 107 kcal, but a 200-gram (one bowl) serving contains approximately 213 kcal. This makes two small cups roughly 214 calories.
- Masoor Dal (Red Lentil): Known for being quick to cook, a 100-gram serving of cooked masoor dal contains approximately 166 kcal. Thus, two servings would be around 332 calories.
- Moong Dal (Green Gram): When cooked, a small 100-gram cup contains about 100 kcal. Two small servings would therefore be roughly 200 calories.
- Chana Dal (Bengal Gram): A 100-gram serving of cooked chana dal contains around 97 kcal, making two servings roughly 194 calories.
- Urad Dal (Black Gram): A 100-gram serving of cooked urad dal contains about 103 kcal, putting two servings at approximately 206 calories.
The Impact of Preparation on Dal Calories
Calculating how many calories are in 2 dal requires careful consideration of the cooking method. The addition of fats and other ingredients can drastically increase the total caloric intake, transforming a light meal into a much heavier one.
- Plain Boiled Dal: Dal that is simply boiled with water and minimal seasoning will have the lowest calorie count. Its calories primarily come from the lentils themselves, which are rich in protein and fiber. For example, two small bowls of plain moong dal would contain around 200 kcal.
- Dal Tadka or Dal Fry: These preparations involve tempering spices in oil or ghee (clarified butter) and adding it to the cooked dal. The added fat can significantly raise the calorie count. For instance, a 100-gram serving of dal tadka can increase from a base of ~107 kcal to approximately 119 kcal. Thus, two servings could easily reach over 238 calories, not including any other side dishes.
- Dal Makhani: A richer dish typically made with urad dal, cream, and butter. A single 100-gram serving can be around 90 kcal, but two servings served at a restaurant or prepared with a lot of heavy cream could contain significantly more calories.
- Adding Accompaniments: The accompanying ingredients, like oil for tempering, rice, or roti, must also be factored in. For example, a complete meal of dal with rice and ghee can easily exceed 200 calories per serving.
Comparison Table: Calorie Breakdown of Different Dals
| Dal Type (Cooked, per 100g) | Approx. Calories (kcal) | Key Nutrients |
|---|---|---|
| Moong Dal | 100 | Protein, Fiber, Antioxidants |
| Toor Dal | 107 | Protein, Fiber, Potassium |
| Urad Dal | 103 | Protein, Iron, Fiber |
| Masoor Dal | 166 | Protein, Iron, Folate |
| Chana Dal | 97 | Protein, Fiber, Vitamin D |
Tips for Tracking Calories in Dal
- Measure Serving Sizes: Use measuring cups or a kitchen scale to determine the exact quantity of dal you are consuming. This is crucial for accurate calorie counting, as estimates can be misleading.
- Account for Added Fats: If you add oil, ghee, or cream during cooking, be sure to track those calories as well. A single tablespoon of oil adds approximately 120 calories.
- Use a Recipe Analyzer: Use an online nutritional calculator to get a more precise breakdown of the calories and macronutrients based on your specific recipe and portion size.
- Prioritize Plain Preparations: When aiming for weight management, opt for lightly seasoned, plain boiled dal to keep the calorie count low.
Conclusion
The number of calories in 2 dal is not a fixed figure but rather a variable dependent on the type of lentil and the method of preparation. For two small, plain servings (200g total) of a common variety like moong dal, you might expect around 200 calories. However, adding tempered spices with oil or cream can easily push the count higher, especially for richer recipes like dal makhani. By understanding these factors and tracking your ingredients accurately, you can incorporate this protein and fiber-rich food into your diet while effectively managing your caloric intake.
For more detailed nutritional information on different types of dals and their health benefits, refer to the detailed breakdowns available at the ClearCals website.
