How Many Calories Are in a Bowl of Dahl?

November 3, 2025 •

4 min read

A 100g serving of plain cooked toor dal has about 107 kcal, but dal makhani can be much higher. The calorie count in a bowl of dahl hinges on the recipe, including the type of lentils, fat, and vegetable content.

Quick Summary

The calories in a bowl of dahl change based on the lentil type, cooking method, and added ingredients like oil or cream. Plain, boiled dal is usually low in calories. Different varieties have unique nutritional profiles.

Key Points

Variety is Key: The type of lentils used is the most significant factor, with masoor and moong dals generally having fewer calories than chana and urad dals.
Fat Increases Calories: Adding ghee, oil, or cream for tempering (tadka) or creating a richer texture dramatically increases calorie and fat content.
Preparation is Key: Simple, boiled dahl can range from 100-150 kcal per 100g, while richer, fried versions can be over 300 kcal per comparable serving.
Fiber and Protein Boost Satiety: Regardless of the exact calorie count, the high fiber and protein in dal help you feel full, making it beneficial for weight management.
Calorie-Conscious Choices: To reduce calories, use less fat in the tadka, add low-calorie vegetables, and control portion sizes.

Factors Influencing the Calorie Count in Dahl

The number of calories in a bowl of dahl isn't fixed but is affected by various factors. Understanding these elements can help make informed dietary choices. The main ingredients influencing caloric value include the type of lentils, the amount and kind of fat used for tempering (tadka), and any additional components like cream or vegetables.

The Role of Lentil Variety

Different types of dals have varying calorie densities in their raw form, but the cooked values can change based on water absorption. Masoor dal (red lentils) tends to cook quickly, possibly having a different calorie profile per 100g compared to chana dal (split Bengal gram). The simplest dals are made with only lentils, water, and spices, which keeps the calorie count low.

Masoor Dal (Red Lentils): Lighter and quick to cook, resulting in a lower calorie count when prepared simply.
Moong Dal (Yellow Split Mung Beans): Easy to digest and offers a balanced nutrient profile, often seen in healthier recipes.
Toor Dal (Pigeon Peas): A staple in many Indian homes, known for its nutty flavor and balanced macronutrients.
Chana Dal (Split Bengal Gram): With higher protein and fiber, chana dal can be more filling and may have a higher calorie count, especially when fried.
Urad Dal (Black Gram): Rich in protein and fiber, this variety tends to be higher in calories, particularly in creamy dishes such as dal makhani.

How Cooking Methods Impact Calories

The preparation method is a major contributor to the calorie count. A simple, boiled dal with minimal tempering will be significantly lower in calories than a restaurant-style dish. The fat used for the tadka, or tempering, is the biggest variable.

Plain and Boiled: Dahl made with just lentils, water, and spices is the lowest-calorie option, usually ranging from 100 to 150 calories per 100g.
Tadka (Tempering): Adding a tadka of ghee or oil with spices increases the fat and, consequently, the calorie count. A typical restaurant-style dal tadka can be substantially higher in calories than a home-cooked version with less fat.
Enriched Dals (e.g., Dal Makhani): Recipes that use cream, butter, or extra ghee will dramatically increase the calorie and saturated fat content. A rich dal makhani can contain over 300 kcal per 180g bowl.

Comparison of Dahl Varieties by Caloric Content

The following table compares the approximate caloric content of different types of dahl, based on a 100-gram serving. These are estimates that can vary based on the recipe.


Type of Dahl (Cooked)	Approximate Calories (per 100g)	Primary Characteristics
Plain Toor Dal	107 kcal	Simple, light preparation, low fat
Plain Moong Dal	97 kcal	Easy to digest, lower in calories
Masoor Dal	166 kcal	Quick cooking, high in protein
Dal Fry / Tadka	104-119 kcal	Adds oil or ghee tempering, higher fat content
Dal Makhani	90 kcal	Richer, creamy texture with added fats

Making Your Dahl Calorie-Conscious

For those watching their calorie intake, dahl remains a great choice due to its high protein and fiber content, which helps you feel full. Several methods are available to enjoy a delicious bowl of dahl while keeping calories down.

Reduce Fat in Tadka: Use the least amount of oil or ghee for tempering. Sautéing spices in a non-stick pan with a splash of water can create the same flavor without extra fat.
Use Water, Not Cream: For creamy textures, use an immersion blender to purée part of the cooked lentils instead of adding cream or butter. This increases the creaminess naturally, keeping the dish light.
Add Vegetables: Incorporate nutrient-dense, low-calorie vegetables like spinach, bottle gourd, or tomatoes. This increases fiber and volume, making the meal more filling without significantly boosting calories.
Control Portion Sizes: Even healthy foods can contribute to a calorie surplus if eaten in large amounts. A reasonable portion of dal, typically 1/2 to 3/4 cup (cooked), is recommended as part of a balanced meal.

Nutritional Benefits Beyond Calories

Besides its calorie profile, dahl is celebrated for its powerful health advantages. It's a key part of many diets for good reason.

Excellent Source of Plant-Based Protein: Dal offers a substantial amount of protein, which is essential for muscle repair and body function, especially for vegetarians and vegans.
Rich in Dietary Fiber: The high fiber content in dal supports digestion, promotes gut health, and can help with weight management by keeping you full longer.
Packed with Vitamins and Minerals: Dals are rich in vital nutrients such as iron, potassium, magnesium, and folate, supporting various body functions, including blood formation and bone health.
Blood Sugar Management: The complex carbohydrates in dal are absorbed slowly, which helps in controlling blood sugar levels and is beneficial for those with diabetes.

Conclusion

The calorie content of a bowl of dahl varies depending on the lentils and the cooking method. Plain, boiled dal can be a low-calorie, high-protein meal, but adding rich tempering with ghee or cream can increase the caloric density significantly. By understanding these variables and choosing healthier cooking methods, dahl can be tailored to fit dietary needs. The nutritional benefits of dahl, including fiber and essential minerals, make it a valuable addition to a balanced diet. Link to a low-calorie dal recipe here

Frequently Asked Questions

Plain, boiled moong dal is one of the lowest-calorie dahl options. It is easily digestible and typically prepared with minimal fat, making it an excellent choice for a light meal.

A bowl of dal makhani, which is made with cream and butter, can contain significantly more calories than a standard dahl. A 180g bowl can have approximately 280-320 kcal.

Yes, adding tadka (tempering with oil or ghee) to dahl increases its calorie content. The amount of fat used in the tempering directly affects the final calorie count of the dish.

Yes, dahl is a great food for weight loss. Its high protein and dietary fiber content promotes feelings of fullness, which can help reduce overall calorie intake.

Besides the type of lentil, the amount of oil, ghee, or cream used in preparation, as well as the addition of other ingredients like vegetables, can significantly affect the final calorie count.

Restaurant-prepared dahl is often higher in calories than homemade versions. This is because restaurants frequently use more oil, ghee, and cream to enhance the flavor and richness of the dish.

You can make dahl healthier by reducing the amount of oil or ghee in the tempering, using an immersion blender instead of cream for thickness, and incorporating more vegetables to increase fiber and volume.