How Many Calories Are in 40g of Dal? Dry vs. Cooked Breakdown

November 23, 2025 •

3 min read

Forty grams of raw dal typically contains between 114 and 141 calories, while the same weight in its cooked form will have a much lower caloric density. This is because dal absorbs a substantial amount of water during cooking, which increases its volume and weight but does not add calories. The specific calorie count depends heavily on the type of lentil used and any additional ingredients added during preparation.

Quick Summary

The calorie count for 40g of dal varies significantly depending on whether it is raw or cooked. The raw version is more calorie-dense, while the cooked portion's calories are distributed across a larger volume due to water absorption.

Key Points

Dry vs. Cooked Calories: 40g of dry dal contains 114-141 calories, while cooked 40g is significantly lower due to water absorption.
Type Affects Count: Specific dal varieties like Masoor, Moong, and Chana have different calorie and nutritional profiles.
Fat and Oil Additions: The final calorie count depends heavily on cooking methods, particularly the use of oil or ghee for tempering.
Rich in Nutrients: Dal is an excellent source of plant-based protein and dietary fiber, crucial for a healthy diet.
Digestive and Weight Benefits: The high fiber content in dal aids digestion, helps with weight management, and can promote stable blood sugar levels.

Understanding the Calorie Difference: Dry vs. Cooked

When calculating how many calories are in 40g of dal, the most crucial distinction to make is whether the dal is in its dry, uncooked state or has been cooked and prepared. The dry, concentrated form of the legumes holds all the nutritional energy in a compact weight. During the cooking process, the dal swells up as it soaks up water, dramatically increasing its weight and volume. This water adds no calories, effectively diluting the caloric density of the final cooked product. For instance, 40g of dry lentils contains about 141 calories, but 40g of cooked dal would represent a much smaller portion of the original dried lentil, and thus have a far lower calorie count.

Calorie Breakdown by Dal Type

Not all dals are created equal when it comes to calories. Here is an approximate breakdown for a standard 40g serving of popular varieties when dry:

Toor Dal (Split Pigeon Peas): A 40g serving of dry toor dal contains approximately 120 calories. When cooked, 100g can have around 107 kcal, making a 40g cooked portion about 43 calories.
Moong Dal (Split Yellow Mung Beans): A 40g portion of dry split yellow moong beans provides about 137 calories. When cooked, the calories per 40g will be much lower.
Masoor Dal (Red Lentils): A 40g serving of dry red lentils has approximately 114 calories. A 40g portion of cooked masoor dal will be around 46 calories (based on 116 kcal per 100g cooked).
Chana Dal (Split Chickpeas): Raw chana dal contains approximately 144-160 calories per 40g (based on 360-400 kcal per 100g). Cooked, it drops to roughly 64-80 calories per 40g (based on 160-200 kcal per 100g).

Factors Influencing Dal's Final Calorie Count

While the base legume provides a consistent calorie count when raw, the final dish can vary significantly depending on preparation. The primary factors include:

Cooking Method: Simple boiling with water will not add calories. However, many dal recipes involve a tempering step known as 'tarka' or 'tadka,' which uses oil or ghee. This can significantly increase the fat and calorie content of the final meal.
Added Ingredients: Spices, vegetables, and fats all contribute to the final nutritional profile. The inclusion of ingredients like cream, coconut milk, or excessive amounts of ghee should be factored into your calorie calculation.
Serving Size: While the nutritional information for a specific weight is useful, portion control is key for managing calorie intake.

Nutritional Profile of 40g Dry Dal

Beyond just calories, dal is a nutritional powerhouse. A 40g serving of dry lentils offers a wealth of benefits:

High Protein: Dal is an excellent source of plant-based protein, crucial for muscle repair and growth. 40g of dry lentils can provide around 10 grams of protein.
Rich in Fiber: Dal is packed with dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels. A 40g serving of dry red lentils can offer up to 9 grams of fiber.
Source of Micronutrients: It is a good source of vital minerals like iron, potassium, and magnesium, essential for overall health.

Comparison Table: 40g Dry Dal (Approximate Values)


Type of Dal	Calories (approx.)	Protein (approx.)	Fiber (approx.)
Red Lentils (Masoor)	114 kcal	10 g	9 g
Mixed Lentils (General)	141 kcal	10 g	4 g
Yellow Mung Beans (Moong)	137 kcal	9 g	7 g
Split Pigeon Peas (Toor)	120 kcal	8 g	4 g
Split Chickpeas (Chana)	144-160 kcal	8-9 g	4-5 g

Health Benefits of Incorporating Dal

Consuming dal regularly can provide numerous health advantages beyond basic nutrition. Its high fiber content supports digestive health and promotes a feeling of fullness, which can be beneficial for weight management. The low glycemic index of dal helps maintain stable blood sugar levels, making it a great option for individuals managing diabetes. Furthermore, dal contains antioxidants and essential minerals that contribute to overall well-being and can help reduce the risk of certain chronic diseases. For a more in-depth guide on dal's properties, consider consulting a reliable nutritional database.

Conclusion

In summary, 40g of dry dal offers a concentrated source of energy, protein, and fiber, with a calorie count ranging roughly from 114 to 141 depending on the variety. Once cooked, the same 40g portion size has a much lower calorie count due to water absorption. The final calorie content is influenced by cooking methods, especially the addition of fats like oil or ghee. Understanding these factors helps in accurately tracking nutritional intake and making informed dietary choices while enjoying this staple food's many health benefits.

Frequently Asked Questions

Raw dal is more calorie-dense because the nutrients are concentrated. When cooked, it absorbs water, increasing its volume and decreasing its caloric density per gram.

Yes, dal is good for weight loss. Its high fiber and protein content promote satiety, keeping you feeling full longer and helping manage calorie intake.

Approximately 8 to 10 grams of protein can be found in 40g of dry dal, depending on the specific type.

Yes, the calorie count varies depending on the type of dal. For example, 40g of dry red lentils has about 114 calories, while 40g of dry toor dal has approximately 120 calories.

Adding oil or ghee during cooking significantly increases the final fat and calorie content of the dal, so these additions should be considered in your total calorie count.

A 40g serving of dal is rich in protein, dietary fiber, complex carbohydrates, iron, folate, magnesium, and potassium.

Yes, dal has a low glycemic index and is rich in fiber and protein, which helps maintain stable blood sugar levels, making it a good dietary choice for those with diabetes.