How Many Calories are in 50 Gram of Cooked Dal? A Nutritional Breakdown

November 26, 2025 •

4 min read

According to nutrition data, 50 grams of plain, boiled lentils—a common equivalent of dal—can contain as few as 58 calories, but the exact count depends heavily on the specific legume and recipe. This article provides a comprehensive guide to understanding how many calories are in 50 gram of cooked dal and what factors influence its final energy content.

Quick Summary

The calorie count for 50g of cooked dal varies significantly based on the type of lentil and preparation, typically ranging from 50-90 kcal. Variations like plain boiled dal have fewer calories than richer versions with added fats. This nutritional variability is detailed with a comparison table, examining key factors like lentil type and cooking methods. The article also covers the broader health benefits of dal, such as its high protein and fiber content.

Key Points

Variable Calorie Count: The calorie content for 50g of cooked dal depends on the lentil type and preparation method, typically ranging from 50 to 90 kcal.
Plain vs. Tempered Dal: A simple, boiled dal is lower in calories than a 'tadka' version with added oil or ghee.
Rich in Nutrients: Beyond energy, dal is a great source of plant-based protein, dietary fiber, and essential minerals like iron and folate.
Weight Management: The high protein and fiber in dal contribute to satiety, helping with appetite control and weight management.
Lentil Type Matters: Specific dal types like moong and toor tend to be lower in calories per 50g than masoor dal.
Cooking Hydration: Uncooked lentils have a much higher calorie density; the cooking process adds water, lowering the calories per cooked gram.

Dal is a staple in many cuisines worldwide, particularly in the Indian subcontinent, cherished for its versatility, nutritional profile, and flavor. For those monitoring their caloric intake, determining the precise energy content of a portion can be challenging due to the wide variety of legumes classified as 'dal' and the diverse cooking methods employed. While 50 grams of raw lentils hold a much higher calorie count, the cooked form absorbs water, resulting in a significantly lower energy density per gram. This guide breaks down the typical calorie range for 50g of cooked dal and explains how different factors can alter its final nutritional value.

The Calorie Spectrum in 50g of Cooked Dal

The calorie content is not a one-size-fits-all number. The type of lentil is the most significant determinant. Different varieties swell and soften differently, affecting the final water-to-lentil ratio in the cooked dish. Here is a look at some common varieties:

Red Lentils (Masoor Dal): These cook quickly and have a moderate calorie count. Based on a standard 100g portion having 166 kcal, a 50g serving of plain cooked masoor dal provides approximately 83 calories.
Moong Dal (Yellow Split Mung Beans): Often considered lighter and easier to digest, 50g of cooked moong dal offers fewer calories. Data for 100g of cooked moong suggests around 106 kcal, placing 50g closer to 53 calories.
Toor Dal (Arhar Dal): This yellow split pea is a popular choice for daily meals. A 100g serving of plain cooked toor dal has about 107 kcal, meaning 50g would contain approximately 53.5 calories.
Urad Dal (Black Gram): When cooked, urad dal tends to be richer. A 100g serving provides about 103 kcal, giving 50g around 51.5 calories.

Plain Boiled Dal vs. Tadka Dal: A Key Difference

While the baseline calories from the cooked lentils themselves are relatively low, the preparation method is critical. Many traditional dal recipes involve a 'tadka' or tempering, where spices are fried in oil or ghee and added at the end. This simple step can dramatically increase the overall caloric value of the dish.

For example, adding even a single teaspoon of ghee (approximately 45 calories) to a small 50g serving of dal could increase its energy content by 50% or more, depending on the base dal's calorie count. This makes recipes like Dal Tadka significantly more calorific than their plain boiled counterparts.

Factors Influencing Dal's Calorie Count

Several factors can cause variations in the calorie content of your final dal dish. Awareness of these elements is crucial for accurate tracking.

Type of Lentil: As shown above, the specific legume used can lead to different calorie amounts, even with the same cooking method. Different dals have varying compositions of protein, carbs, and fiber.
Cooking Fat: Any oil, ghee, or butter used for tempering or sautéing adds a significant number of calories. The quantity and type of fat are important to consider.
Consistency: The amount of water used affects the final volume and calorie density. A thicker, more concentrated dal will have more calories per spoonful than a thinner, more watery soup.
Additional Ingredients: Additions like cream, yogurt, or even extra vegetables can change the dish's overall caloric load.

Nutritional Breakdown of 50g Cooked Dal

Beyond calories, dal is a nutritional powerhouse, offering substantial health benefits. A standard 50g serving of cooked lentils provides a wealth of essential nutrients, typically including:

Protein: Approximately 5-7 grams, a great source of plant-based protein, especially for vegetarians and vegans.
Fiber: About 2-4 grams, aiding digestion, promoting satiety, and controlling blood sugar.
Carbohydrates: Around 9-11 grams, mainly complex carbs for sustained energy.
Folate: Good source of Vitamin B9, essential for cell growth and metabolism.
Minerals: Rich in iron, magnesium, phosphorus, and potassium, which support various bodily functions.

Comparative Calorie Table: 50g Cooked Dal


Type of Dal	Calories (approx.) per 50g Cooked	Macronutrient Profile (per 50g)	Notes
Masoor Dal (Red Lentils)	83 kcal	~4g protein, ~13g carbs	Quick-cooking and versatile.
Moong Dal (Split Mung Beans)	53 kcal	~4g protein, ~9g carbs	Lighter and easy to digest.
Toor Dal (Pigeon Peas)	53.5 kcal	~3.6g protein, ~10g carbs	Common staple, good for weight management.
Brown/Whole Lentils	58 kcal	~5g protein, ~10g carbs	Excellent source of fiber.

Dal and Weight Management

Dal is an excellent food for weight management. Its high protein and fiber content promote feelings of fullness, which can help reduce overall calorie consumption. Unlike processed foods, dal provides a steady release of energy and is nutrient-dense, meaning you get more vitamins and minerals for your calories. To maximize the weight management benefits, opt for simple, boiled dal with minimal added oil or fat.

Conclusion

To precisely answer how many calories are in 50 gram of cooked dal, it is essential to consider the type of lentil and the cooking method. While the number varies, a general estimate for a simple, boiled preparation ranges from approximately 50 to 90 calories. By choosing a low-fat cooking method, dal remains a highly nutritious, low-calorie, and filling addition to any diet, rich in protein and fiber. Understanding these variations allows for more accurate meal planning and better overall nutritional management. For more in-depth nutritional details, authoritative sources on legumes and diet are highly recommended, such as those published on Healthline.

Frequently Asked Questions

Yes, 50 grams is a very reasonable portion size for cooked dal, suitable for a side dish or a component of a larger meal. It is a good way to add protein and fiber without excessive calories.

Cooking with added fat like oil or ghee, a process known as tadka, significantly increases the calorie count. For example, adding just one teaspoon of ghee can add about 45 calories to your serving.

Yes, dal is highly beneficial for weight loss. It is rich in protein and fiber, which helps you feel full and satisfied, thereby reducing overall calorie intake and cravings.

A 50-gram serving of cooked dal typically contains around 5 to 7 grams of protein, making it an excellent plant-based protein source.

Yes, the calorie count varies depending on the type of lentil. For example, plain cooked moong dal (approx. 53 kcal/50g) has fewer calories than plain cooked masoor dal (approx. 83 kcal/50g).

No, they are different. A 50g portion of raw lentils has a much higher calorie count (around 176 kcal) because cooking adds water, increasing the weight and volume, which lowers the calories per gram.

Adding most vegetables will increase calories slightly, but it will also add fiber, vitamins, and minerals. Low-calorie vegetables like tomatoes or spinach add minimal energy and significantly boost the nutritional value.

Yes, eating dal every day is healthy and a great way to ensure consistent intake of fiber, protein, and other essential nutrients. It's a key component of a balanced diet.