The question of how many calories are in 35g of dal is more complex than it first appears, as the specific number depends heavily on several variables. A 35g portion of raw dal is much more calorie-dense than a 35g portion of cooked dal, which has absorbed a significant amount of water. The type of dal, such as moong, masoor, or toor, also has a slightly different nutritional profile.
Factors Affecting Calories in Dal
Type of Dal
Different varieties of lentils (dals) have slightly different compositions of protein, carbohydrates, and fiber, leading to variations in their base calorie counts. For instance, toor dal and masoor dal have differing calorie densities even when prepared in a similar manner. A dense, whole dal will differ from a split lentil. For example, some sources show 100g of cooked moong dal at around 100 kcal, while another indicates cooked masoor dal at 116 kcal per 100g, highlighting these natural variations.
State: Raw vs. Cooked
One of the most important distinctions is whether the dal is raw or cooked. Raw lentils are a dehydrated, concentrated source of calories. When cooked, they absorb water and expand, dramatically increasing their weight while the total calorie count remains the same. This means that a 35g serving of cooked dal will have far fewer calories than a 35g serving of raw dal. For example, 35 grams of raw toor dal is estimated to have around 119 calories, whereas 35 grams of cooked, plain lentils can be as low as 40 calories.
Cooking Method and Added Ingredients
The way dal is cooked is a major determinant of its final calorie content. Plain boiled or pressure-cooked dal is the lowest in calories, as it uses only water. However, many popular dal recipes include a tadka (tempering) of spices fried in oil or ghee, which adds a significant amount of fat and calories. The addition of cream, butter, or coconut milk, as found in dishes like Dal Makhani, can increase the calorie count substantially. A simple tadka can add 40–100 extra calories to a serving, depending on the amount of fat used.
Raw vs. Cooked: A Calorie Comparison for a 35g Portion
To illustrate the difference, here is a comparison of raw versus cooked dal calories based on typical nutritional data:
| Dal Type | Calories per 35g (Raw) | Calories per 35g (Cooked, Plain) | Factors Influencing Cooked Calories |
|---|---|---|---|
| Toor Dal (Arhar Dal) | ~119 kcal | ~37 kcal (Based on 100g cooked=107 kcal) | Preparation style, oil/ghee usage, tadka ingredients. |
| Masoor Dal (Red Lentils) | ~130 kcal | ~41 kcal (Based on 100g cooked=116 kcal) | Addition of tempering ingredients, type of oil/ghee used. |
| Moong Dal (Yellow Split) | ~120 kcal (Based on 100g=343kcal) | ~35 kcal (Based on 100g cooked=100 kcal) | Use of additional vegetables, oil, or cream. |
| General Lentils | ~124 kcal (Based on 35g USDA data) | ~40 kcal (Cooked, boiled, with salt) | Water content, cooking time, and salt content. |
Calculating Your Dal's Calorie Content Accurately
For those who cook at home and want a precise calorie count for their specific recipe, a simple calculation method can be used.
- Record Raw Ingredients: Before cooking, list and weigh all ingredients and their respective calories. This includes the uncooked dal, oil, ghee, and any other additions.
- Cook the Dish: Prepare the dal as you normally would.
- Weigh the Final Product: Weigh the entire pot of cooked dal. Subtract the weight of the pot itself to find the net weight of your finished dish.
- Calculate Total Calories: Sum the calories of all the raw ingredients.
- Determine Calories per Gram: Divide the total calories by the net weight of the cooked dish to get the calorie count per gram.
- Portion and Track: Weigh your serving and multiply that weight by the calories-per-gram figure you calculated. This gives you a highly accurate calorie count for your personal portion.
Making Your Dal Healthier
To keep your dal healthy and manage your calorie intake, consider these tips:
- Use Minimal Fat: Opt for just a teaspoon of healthy oil or ghee for tempering instead of generous amounts.
- Add Vegetables: Incorporate vegetables like spinach, bottle gourd, or carrots. This adds volume, fiber, and micronutrients without significantly increasing the calorie count.
- Try Mixed Dal: Combine different types of dal, like moong, toor, and masoor, for a richer, more diverse nutritional profile.
- Use Herbs: Enhance flavor with fresh herbs like coriander, ginger, and garlic, rather than relying on heavy fats.
- Control Portion Size: While dal is healthy, a standard bowl size is an appropriate portion. Avoid excessively large servings, especially if you are watching your weight.
The Bottom Line on Dal Calories
In summary, the calorie count for 35g of dal is not fixed. A raw portion will be calorie-dense (~119-130 kcal for toor or red dal), while a cooked, plain portion will be much lower (~35-41 kcal). Adding fats like oil or ghee through tempering increases the calorie count significantly. Ultimately, dal remains a highly nutritious food, rich in protein and fiber, making it an excellent component of a balanced diet, provided the cooking method is considered.
For more detailed nutritional information on various foods, reliable sources like the USDA FoodData Central can be consulted. By understanding these key factors, you can accurately track your intake and enjoy the health benefits of this versatile pulse.
The Bottom Line on Dal Calories
In summary, the calorie count for 35g of dal is not fixed. A raw portion will be calorie-dense (~119-130 kcal for toor or red dal), while a cooked, plain portion will be much lower (~35-41 kcal). Adding fats like oil or ghee through tempering increases the calorie count significantly. Ultimately, dal remains a highly nutritious food, rich in protein and fiber, making it an excellent component of a balanced diet, provided the cooking method is considered. For more detailed nutritional information on various foods, reliable sources like the USDA FoodData Central can be consulted.
