How Many Calories Are in Cooked Spinach Dal?

November 22, 2025 •

4 min read

According to nutrition data compiled by Clearcals, a small 100-gram serving of palak dal, or spinach dal, can contain around 85 kcal, but this figure can change dramatically based on cooking methods and ingredients. Finding out how many calories are in cooked spinach dal is essential for accurate meal planning and meeting dietary goals.

Quick Summary

The exact calorie count for cooked spinach dal depends heavily on preparation, ingredients like added fats, and the type of lentils used. A typical serving is generally low in calories but rich in nutrients like protein and fiber.

Key Points

Variable Calories: A 100g serving of spinach dal can range from approximately 85 kcal to over 200 kcal depending on the recipe.
Fats are Key: The amount of oil or ghee used in the tempering (tadka) is the biggest factor influencing the calorie count.
Lentil Choices Matter: Lighter lentils like moong dal result in a lower-calorie dish, while heavier lentils like urad dal increase density.
Nutrient-Dense Dish: Spinach dal is rich in protein and fiber from the lentils and provides a boost of vitamins and antioxidants from the spinach.
Weight Management Aid: The high protein and fiber content promote satiety, helping to reduce overall calorie intake and support weight loss goals.
Preparation Control: To minimize calories, opt for minimal oil in the tadka and choose lighter lentils for a healthier version.

The Calorie and Nutritional Profile of Cooked Spinach Dal

Cooked spinach dal is a nutritious and comforting staple in many Indian households. A precise calorie count is difficult to state universally because the final value depends on several key variables, including the type of lentil, the amount of oil or ghee used for tempering, and the thickness of the dish. While one estimate suggests a standard 100g portion can be around 85 kcal, richer or larger servings will naturally have a higher caloric load.

Key Ingredients and Their Impact

At its core, spinach dal is a simple dish combining lentils (dal) and spinach (palak), both of which are naturally low in fat and high in beneficial nutrients.

Lentils: The base of any dal, lentils are an excellent source of plant-based protein, dietary fiber, and complex carbohydrates. Lighter lentils like yellow moong dal are easy to digest, while thicker, richer lentils like chana or urad dal can increase the overall calorie and protein content.
Spinach: This leafy green adds a significant nutritional boost without many calories. It provides vitamins A, C, and K, iron, and potent antioxidants. Cooking the spinach into the dal also makes it more flavorful and easier to consume in larger quantities.
Fats (Tadka): The tadka, or tempering, is a crucial flavor-enhancing step that adds spices like cumin, garlic, and chilies to hot oil or ghee. A conservative use of oil or ghee keeps the calorie count low, but a generous tadka, especially with clarified butter, can significantly increase the total fat and calorie content.

Factors That Influence Calorie Content

The variation in recipes and preparation is the main reason for the differences in reported calorie counts for spinach dal. Here is a list of factors that can affect the nutritional outcome:

Type of Lentil: Using different lentils, from masoor (red) to toor (split pigeon pea), alters the nutritional density. Masoor dal tends to be lighter, while toor dal adds a creamier, nuttier profile.
Cooking Method: A simple, plain dal cooked with minimal ingredients will be lower in calories than a richer, restaurant-style version with extra fat and cream.
Added Fats: The amount and type of fat used in the tadka make a big difference. One tablespoon of ghee alone can add over 100 calories, a crucial factor for those tracking intake.
Added Vegetables: While spinach is a core component, adding other vegetables like tomatoes or onions adds flavor and nutrients without majorly impacting calories.
Water Content and Consistency: A thick, concentrated dal will have more calories per serving volume than a thinner, more watery one.

Comparison Table: Calories in Different Dal Types (100g serving)


Dal Type (Cooked, 100g)	Approx. Calories (kcal)	Key Feature
Palak Dal (Spinach Dal)	85	High in vitamins A, C, K, and Iron
Moong Dal	97	Low-calorie, easy to digest
Toor Dal (Plain)	107	Common staple, good source of protein
Dal Tadka	119	Richer tempering, slightly higher calories
Masoor Dal	166	Good source of iron, quick cooking
Chana Dal (Tadka)	97	Hearty texture, rich in fiber
Mixed Dal	153	Combination of lentils for diverse nutrients

Health Benefits of Cooked Spinach Dal

Beyond its calorie count, spinach dal offers numerous health benefits. The combination of protein from the lentils and fiber from both the lentils and spinach promotes satiety, which can assist in weight management. It is also packed with antioxidants, which help combat oxidative stress. For example, the lentils are rich in potassium, phosphorus, and other minerals, while the spinach provides an excellent source of vitamins. This nutrient-rich profile supports everything from bone health to immunity.

Making a Healthier Spinach Dal at Home

For those looking to keep their spinach dal as healthy as possible, some cooking adjustments can be made. Using minimal oil for the tempering is the most impactful change, reducing fat and calories. Other options include adding extra vegetables to increase volume and micronutrient content. Using fresh spices rather than pre-made mixes can also help control sodium levels. Additionally, opting for lighter lentils like moong or masoor dal can lower the overall calorie count compared to heavier varieties. For more on preparing lentils, see this comprehensive guide from Buttered Veg.

Conclusion

So, how many calories are in cooked spinach dal? A simple, low-fat version made with moong or masoor dal can have as few as 85-100 kcal per 100-gram serving, making it an excellent choice for a healthy meal. However, the calorie count can rise to over 200 kcal per serving for a richer, heavier recipe that incorporates more ghee, cream, or other fatty ingredients. By being mindful of preparation methods and portion sizes, you can easily enjoy this nutritious and delicious dish as part of a balanced diet.

Frequently Asked Questions

For a lower-calorie spinach dal, opt for lighter lentils like yellow moong dal or masoor dal (red lentils). These varieties cook quickly and produce a lighter, less dense dish.

Yes, adding ghee dramatically increases the calorie count of spinach dal. Just one tablespoon of ghee can add over 100 calories, so use it sparingly if you are monitoring your intake.

Yes, spinach dal is excellent for weight loss. It is high in protein and fiber, which helps you feel full longer and control cravings, making it a satiating and healthy meal option.

To make restaurant-style spinach dal healthier, reduce the amount of oil or ghee used for tempering. Instead of heavy cream, you can use a small amount of coconut milk or a creamy lentil puree for a rich texture with fewer calories.

Spinach dal is packed with protein, dietary fiber, iron, and potassium from the lentils. The spinach adds a significant dose of vitamins A, C, and K, as well as antioxidants.

Yes, you can use frozen spinach. It is often already chopped and pre-washed, making preparation quicker. Just be sure to drain any excess water before adding it to your dal.

Yes, spinach dal can easily be made vegan by replacing ghee with a plant-based oil like coconut oil or olive oil for the tempering.

Calorie variations occur due to differences in ingredients, cooking methods, and portion sizes. Different nutritional calculators may use different standard recipes, leading to a wide range of reported values.