How many calories are in a 2 bowl of cooked dal? A Comprehensive Guide

November 23, 2025 •

4 min read

One small cup of cooked dal (100 grams) can have anywhere from around 90 kcal for a simple version to over 150 kcal for a richer, mixed dal. So, how many calories are in a 2 bowl of cooked dal? The exact number depends heavily on your recipe and the lentils used.

Quick Summary

The calorie count for two bowls of dal is highly variable, influenced by the type of lentil, the addition of fats like ghee or oil, and portion size, ranging from moderate to high.

Key Points

Calorie Variation: The number of calories in two bowls of cooked dal can vary widely, typically ranging from 280 to over 600 kcal, depending on the lentil and cooking method.
Preparation is Key: The biggest factor influencing calorie content is the addition of fats like oil, ghee, cream, or butter during tempering or preparation.
Lentil Type: Different types of dal, such as moong, masoor, or chana, have slightly different base caloric values even before other ingredients are added.
Nutrient-Dense Protein: Despite calorie differences, dal is consistently a fantastic source of plant-based protein, dietary fiber, and essential minerals like iron and potassium.
Healthier Options Available: Opting for a simple, boiled dal with minimal oil, or adding more vegetables, is an effective way to enjoy the nutritional benefits with fewer calories.

The question of how many calories are in a 2 bowl of cooked dal is surprisingly complex, as the answer is not a single number but a wide-ranging estimate. The final calorie count is a product of several key factors: the variety of lentil, the quantity of added fats and ingredients, and the overall portion size. For anyone tracking their dietary intake, understanding these variables is crucial for an accurate assessment. A standard bowl is generally considered to be around 200 grams, so for two bowls, you're looking at approximately 400 grams of cooked dal.

The Caloric Breakdown: Factors Influencing Dal's Count

To get a precise figure for how many calories are in a 2 bowl of cooked dal, you must first break down the recipe. A simple, boiled dal will have a drastically different caloric profile than one prepared with a rich tempering (tadka) of ghee and spices or a creamy dal makhani.

The Type of Lentil Matters

Different lentils have slightly different base nutritional values, which will affect the final calorie count. For example, a 100g serving of plain cooked toor dal might be around 107 kcal, while the same amount of cooked masoor dal could be higher, at 166 kcal. This difference, though small per 100g, becomes more significant when scaled up to two full bowls.

The Impact of Preparation Method

The most significant change to the calorie count comes from the cooking method and added ingredients. Traditional Indian cooking often includes tempering, known as 'tadka,' which involves frying spices in oil or ghee. Adding just a single tablespoon of ghee can add over 100 calories to the dish. Richer restaurant-style recipes like dal makhani, which incorporate significant amounts of cream and butter, can be much higher in calories than their home-cooked counterparts. A plain version of a dal will always have a lower calorie density compared to one with heavy additions.

Quantifying Calories in 2 Bowls of Dal

Since a standard bowl is often estimated at around 200g, the calories for two bowls will be double the single-bowl estimate. For instance, if one bowl of plain moong dal has approximately 140 calories (180g), then two bowls would be around 280 calories. For a richer, restaurant-style chana dal with tadka at around 210 calories per 180g bowl, two bowls would be 420 calories.

Calorie Comparison: Two Bowls of Different Dals

Here is a comparison table to illustrate the approximate calorie counts for a two-bowl (approx. 400g) serving based on different preparations and lentil types. These are estimates and will vary based on your specific recipe.


Dal Type	Preparation	Approx. Calories for 1 Bowl (200g)	Approx. Calories for 2 Bowls (400g)
Moong Dal	Plain, no tadka	140 kcal	280 kcal
Toor Dal	Simple tadka	200 kcal	400 kcal
Masoor Dal	Light oil	170 kcal	340 kcal
Chana Dal	Standard tadka	210 kcal	420 kcal
Dal Makhani	Cream and butter	300 kcal	600 kcal

Beyond Calories: Nutritional Benefits of Dal

Dal's appeal goes far beyond just its calorie content. It is a highly nutritious food, especially as a plant-based protein source. Key benefits include:

High in Protein: Dal is an excellent source of protein, crucial for muscle repair and growth, especially for those on vegetarian or vegan diets.
Rich in Fiber: Its high dietary fiber content aids digestion, promotes satiety (feeling full), and helps regulate blood sugar levels.
Packed with Minerals: Dal is a good source of vital minerals such as iron, magnesium, phosphorus, and potassium, which support various bodily functions.
Heart Healthy: When prepared with minimal oil and salt, dal is heart-healthy and can help lower cholesterol.

Tips for a Healthier Dal

For those looking to keep their caloric intake in check, here are a few simple tips for preparing dal:

Reduce Added Fats: Minimize the use of oil, ghee, and butter in your tempering (tadka). You can dry roast spices and add them directly to the dal for flavor without the extra fat.
Add More Vegetables: Incorporating vegetables like spinach (palak), bottle gourd, or carrots can bulk up your dal, add nutrients, and increase satiety with minimal extra calories.
Control Portion Sizes: While this article addresses two bowls, being mindful of your serving size is the most direct way to control calories.
Use Water over Cream: Instead of adding heavy cream to achieve a rich texture, simply use more water to make a lighter, soup-like dal.
Serve with a Balanced Meal: Pair dal with a smaller portion of rice and a large serving of vegetables to create a balanced meal rather than making it the main source of calories.

Conclusion: Making an Informed Choice

To accurately determine how many calories are in a 2 bowl of cooked dal, you must consider the type of lentil and, most importantly, the preparation method. A simple, boiled dal will be significantly lower in calories than a rich, creamy version with heavy tempering. By making conscious choices about added fats and ingredients, you can enjoy this nutritious and versatile dish while staying in control of your calorie intake. For more detailed nutrition information on different lentil types and recipes, a resource like the USDA FoodData Central database can be helpful for specific data lookup.

Visit USDA FoodData Central for specific nutritional information

Frequently Asked Questions

For two bowls (approximately 400g) of a simple, unseasoned dal, the calorie count could range from 200 to 300 kcal, as a typical plain bowl of boiled dal contains about 100-150 kcal.

A 'tadka' or tempering with ghee or oil can significantly increase the calories. For example, while a plain toor dal might be around 213 kcal per bowl, a toor dal tadka could be higher, potentially reaching 400 kcal for a two-bowl serving depending on the amount of fat used.

No, calorie content varies by dal type. For instance, moong dal tends to be lower in calories than chana dal, and a rich dal makhani is significantly higher than both due to added cream and butter.

Yes, dal can aid in weight management. Its high protein and fiber content helps you feel full and satisfied for longer, which can prevent overeating.

A standard bowl or medium cup of dal is often considered to be around 200 grams, but this can vary depending on the specific recipe and the amount of water used.

Dal itself is very healthy and nutrient-dense. However, the preparation, particularly the use of large amounts of fat (ghee, butter) or cream, can make it high in calories. A lighter preparation is always a healthier choice.

To reduce calories, use less oil or ghee in your tempering, add more vegetables to bulk up the dish, and avoid adding rich, high-fat ingredients like cream. Choosing a simple, boiled preparation is the best way to keep calories low.