How many calories are in 200 gm of dal and what impacts the count?

November 20, 2025 •

3 min read

The calorie count for 200 gm of dal can vary widely depending on the lentil type and preparation, ranging from around 169 kcal for plain moong dal to over 300 kcal for richer recipes. Understanding how different factors influence the final count is crucial for accurate meal planning and dietary tracking when determining how many calories are in 200 gm of dal.

Quick Summary

The calorie count for a 200 gm serving of dal varies based on the lentil used and preparation method. Factors like added fats and tempering significantly impact the total calorie count.

Key Points

Dal Calories Vary Widely: The calorie count for 200g of dal is not fixed but depends on the type of lentil and preparation method.
Cooking Method is Key: Adding ghee, oil, or cream in a 'tadka' or rich recipe significantly increases the calorie count compared to plain, boiled dal.
Cooked vs. Raw: 200 grams of cooked dal has much fewer calories than 200 grams of raw lentils, which are very calorically dense.
Best for Low-Calorie: Lighter dals like moong and masoor are generally lower in calories than richer mixed dals or those with heavy additions.
Nutrient-Rich Source: Beyond calories, dal provides a rich source of plant-based protein, dietary fiber, and essential minerals important for overall health.
Weight Management Tool: High in protein and fiber, dal promotes satiety and can be an effective food for weight loss when prepared mindfully.

The Calorie Variability in Dal

Determining the exact number of calories in 200 gm of dal is not a simple matter, as the final count is a dynamic figure influenced by several factors. While 200 grams refers to the weight of the cooked dish, the calorie total is shaped by the type of lentil, the cooking method, and any additional ingredients added during preparation. Plain dal will have a considerably lower calorie density than a rich, creamy dal makhani or a dal tadka finished with a generous amount of ghee.

The Difference Between Raw and Cooked Dal

It is important to distinguish between the calorie count of raw lentils and cooked dal. Raw, uncooked lentils are dense in calories, with 200 grams of raw lentils containing approximately 704 calories. During cooking, lentils absorb water, increasing their weight and volume while diluting the caloric density. Therefore, a 200-gram serving of cooked dal will have far fewer calories than the same weight of raw lentils.

Calorie Breakdown of Popular Dal Varieties (200 gm, Cooked)

The following table provides a clear comparison of the approximate calories in a 200 gm serving of different cooked dal varieties. These figures are based on plain preparations with minimal added fat.


Dal Type	Approx. Calories (kcal) per 200g (Plain)	Approx. Protein (g) per 200g	Approx. Fiber (g) per 200g
Moong Dal (Yellow Split Gram)	193-212	14-16	6-8
Masoor Dal (Red Lentils)	333	17-25	6-10
Toor Dal (Pigeon Peas)	213	14-22	6-9
Urad Dal (Black Gram)	206	14-20	12-18
Chana Dal (Split Chickpeas)	194	14-19	10-12
Mixed Dal (Panchratna)	306	18	7.5

How Preparation Method Impacts Calorie Count

The preparation style of your dal can significantly alter its calorie count. A 'tadka' or tempering can add a substantial number of calories due to added oil or ghee. A plain 200 gm bowl of toor dal is around 213 kcal, but a spiced dal tadka of the same weight is approximately 238 kcal. Rich preparations like Dal Makhani can push the calorie count of a 200 gm serving to over 300 kcal.

Health Benefits of Including Dal in Your Diet

Dal is a nutritional powerhouse. It is high in plant-based protein, crucial for muscle function, and rich in dietary fiber, which aids digestion and promotes fullness. Dal is also good for heart health, helping regulate blood pressure and reduce bad cholesterol. Its low glycemic index makes it beneficial for managing blood sugar, and it's packed with essential vitamins and minerals like iron and folate.

Tips for Making a Low-Calorie Dal

To manage calorie intake, minimize oil or ghee in tempering or dry roast spices. Incorporate low-calorie vegetables, choose lighter dals like moong or masoor, and use boiling or pressure-cooking methods. Serve with portion control alongside brown rice or a salad.

Conclusion: How many calories are in 200 gm of dal?

The calorie count in 200 gm of dal varies based on the lentil and cooking process. Plain, boiled dal is typically between 190 and 330 kcal, while rich additions increase this total. Mindful choices in lentils and cooking methods allow for control over caloric density.

Outbound Link

For further nutritional details on specific foods, you can visit the U.S. Department of Agriculture's FoodData Central at https://fdc.nal.usda.gov/.

Comparison Table: Cooked vs. Raw Dal (Per 200g)


Feature	Cooked Dal (Plain, Avg.)	Raw Lentils (Avg.)
Calories	~200-300 kcal	~704 kcal
Protein	~14-20 g	~45-49 g
Carbohydrates	~35-40 g	~120-127 g
Fat	~1-5 g	~1.5-2 g
Water Content	High	Low
Volume	Expands considerably	Compact

This table highlights the difference in nutritional content between raw lentils and the same weight of cooked dal, primarily due to water absorption during cooking.

Frequently Asked Questions

Moong dal and masoor dal are often considered the best options for weight loss due to their lighter nature, higher fiber, and lower overall calorie density compared to heavier alternatives.

Yes, adding a tadka or tempering with oil or ghee significantly increases the calorie and fat content of your dal. To keep calories low, use minimal oil or dry-roast your spices instead.

You should always track the cooked dal in your recipes, as the water absorbed during cooking dramatically changes the weight-to-calorie ratio. Tracking raw lentils would lead to a highly inaccurate calorie count.

Yes, dal can be eaten daily as part of a balanced diet for weight loss. The key is to control your portion sizes, minimize added fats, and pair it with other healthy foods like vegetables or brown rice.

To reduce calories, use less oil for tempering, incorporate more low-calorie vegetables like spinach, and add flavorful but calorie-free spices like ginger and garlic.

The protein content in 200 gm of cooked dal varies by type, but generally ranges from 14 to 20 grams, making it an excellent source of plant-based protein.

When prepared mindfully with less ghee or oil, a moderate portion of dal served with brown rice is a healthy and balanced meal for weight loss due to its combination of protein, fiber, and carbohydrates.