How many calories are in 250 gm of dal? A Comprehensive Nutritional Guide

November 28, 2025 •

4 min read

The calorie count for 250 gm of dal varies significantly depending on the lentil type and preparation method, ranging from approximately 250 kcal for a plain boiled moong dal to over 400 kcal for richer recipes. This guide breaks down exactly how many calories are in 250 gm of dal, detailing the factors that influence its nutritional value.

Quick Summary

The calorie content for 250g of dal depends on the lentil type and cooking style. Recipes with added fat, like ghee, increase the calorie count, while plain boiled versions are lower. This guide provides a detailed look at the caloric differences and nutritional profiles.

Key Points

Calorie Variation: A 250 gm serving of dal can range from approximately 250 kcal for a simple boiled version to over 400 kcal for a richer recipe.
Ingredient Impact: The type of lentil and the addition of fat from ghee or oil during cooking are the main factors influencing the total calorie count.
Healthy Choice: Dal is a highly nutritious, low-fat source of plant-based protein and dietary fiber, especially when prepared without excessive oil.
Toor vs. Chana: Cooked toor dal (approx. 267.5 kcal/250g) is typically lower in calories than chana dal (approx. 423.25 kcal/250g), based on plain preparations.
Weight Management: Lighter options like moong dal (approx. 250 kcal/250g) are great for weight management due to their low-calorie and high fiber content.
Cooking Method: Opting for plain boiled or simmered dal over a heavy dal fry is a simple way to reduce calories.
Nutrient Density: Regardless of the calorie count, dal is packed with essential nutrients like iron, folate, and magnesium.

The question, "How many calories are in 250 gm of dal?" does not have a single answer, as the caloric content is highly dependent on several factors. The type of lentil, the method of cooking, and the additional ingredients used all play a crucial role. For instance, a simple, unseasoned boiled dal will have a much lower calorie density than a rich, tempered dal fry or tadka. Lentils are a nutritional powerhouse, packed with protein and fiber, making them a staple in many health-conscious diets. Understanding the caloric variations is key for effective meal planning.

Calorie Breakdown by Dal Type (250 gm, Cooked)

Toor Dal (Pigeon Pea)

Often known as arhar or tuvar, toor dal is a common household pulse. A 100g serving of plain cooked toor dal contains approximately 107 kcal. Therefore, a 250 gm portion of plain cooked toor dal would have around 267.5 kcal. If prepared as a dal tadka with a tempering of ghee and spices, the calorie count will be higher. A 200g portion of plain toor dal has 213 kcal, highlighting the importance of portion control and ingredients.

Moong Dal (Split Yellow Mung Bean)

Moong dal is one of the lightest and most easily digestible dals. A 100g serving of plain cooked moong dal contains roughly 100 kcal. This means a 250 gm serving would contain approximately 250 kcal. A popular spiced version, moong dal tadka, has 97 kcal per 100g, but this may already include added fat. Its low-calorie nature makes it an excellent choice for weight management.

Masoor Dal (Red Lentil)

Red lentils cook quickly and are another low-fat option. A 100g serving of cooked masoor dal contains about 166 kcal. A 250 gm portion, therefore, would provide approximately 415 kcal. While higher in calories per gram compared to moong or plain toor, it is still a nutrient-dense food rich in protein and fiber.

Chana Dal (Split Chickpea)

Derived from split chickpeas, chana dal has a slightly higher calorie and carbohydrate profile. A 100g serving of boiled chana dal contains around 169.3 kcal. A 250 gm serving would amount to roughly 423.25 kcal. This makes it a very filling option and a great source of sustained energy.

Mixed Dal (Panchratna Dal)

Mixed dals, like panchratna dal, combine several lentils, resulting in a varied nutritional profile. According to one source, a 100g serving of mixed dal has about 153 kcal. A 250 gm portion would therefore contain approximately 382.5 kcal. This blend offers a wider range of micronutrients and a complex flavor profile.

Factors Affecting Dal's Caloric Content

Cooking Medium: The most significant factor is the addition of oil or ghee during tempering (tadka). Just one teaspoon of ghee can add 45 calories to your dish.
Vegetables: Ingredients like tomatoes, onions, and spinach add nutrients and fiber while keeping the calorie count low.
Spices: Tempering spices themselves, like cumin and mustard seeds, contribute minimal calories but add immense flavor.
Water Absorption: Cooking dal involves a significant amount of water absorption, which increases the volume and reduces the caloric density per serving compared to the raw, uncooked grain.

Comparison of Dal Varieties (per 250 gm, cooked, unseasoned)


Dal Type	Approx. Calories	Approx. Protein	Approx. Fiber
Moong Dal	250 kcal	~18g	~7.5g
Toor Dal	267.5 kcal	~18g	~7.5g
Generic Lentil	285 kcal	~23g	~20g
Mixed Dal	382.5 kcal	~20g	~15g
Masoor Dal	415 kcal	~22.5g	~10g
Chana Dal	423.25 kcal	~28.75g	~21.5g

Note: Values are approximate and can change with specific recipes and cooking consistency.

Tips for a Healthier, Lower-Calorie Dal

Here are some ways to enjoy dal while keeping the calorie count in check:

Use minimal oil or ghee for tempering. Sautéing spices in a non-stick pan with a splash of water is an alternative.
Bulk up your dal with non-starchy vegetables like spinach, bottle gourd, or carrots. This increases the serving size and fiber content without adding many calories.
Opt for plain boiled dal seasoned with herbs and spices instead of a heavy tadka or fry preparation.
Serve dal with brown rice or roti made from whole-grain flour, which provides more fiber than their refined counterparts.
Consider sprouting your dal. Sprouted moong dal, for instance, is even lower in calories and higher in vitamins.

Conclusion

In summary, the number of calories in a 250 gm serving of dal is not fixed and depends heavily on the specific legume and preparation. While plain boiled dals like moong and toor are excellent low-calorie options, richer preparations and denser lentils such as chana dal will have a higher caloric value. The key to controlling your caloric intake from dal is to be mindful of added fats and to prioritize less processed cooking methods. Ultimately, dal remains a highly nutritious, protein-rich, and fiber-packed food that can be a healthy part of any diet. For further nutritional information, you can consult reliable resources such as HexaHealth's nutritional database.

Frequently Asked Questions

The average calorie range for 250 gm of cooked dal is approximately 250 to 450 kcal, depending on the type of lentil and the preparation method, with plain boiled versions being on the lower end.

Yes, adding ghee can increase the calorie count significantly. A single teaspoon of ghee adds around 45 calories, and many recipes use more, substantially raising the total energy content.

Plain boiled moong dal (split yellow mung bean) generally has one of the lowest calorie counts, with a 250 gm serving containing roughly 250 kcal.

Yes, dal is excellent for weight loss. It is rich in protein and fiber, which promote a feeling of fullness and help manage appetite. Choosing lighter, less fatty preparations is recommended.

Raw dal is calorie-dense, but when cooked, it absorbs water, increasing its volume and lowering the calorie density per 100 grams. For example, raw chana dal has 360-400 kcal per 100g, while cooked has 160-200 kcal per 100g.

To reduce calories, use less oil or ghee, add more non-starchy vegetables like spinach, or opt for a simple seasoning without a heavy tadka.

Yes, the protein content varies. While all dals are protein-rich, some, like chana dal and urad dal, contain higher amounts of protein per 100g compared to others like masoor dal.

Yes, adding vegetables to dal is highly beneficial. It increases the fiber, vitamin, and mineral content of the meal, making it more nutritious and filling without adding significant calories.