How Many Calories Are in Mixed Dal Soup? An In-depth Guide

November 29, 2025 •

3 min read

According to nutrition data, a typical serving of cooked mixed dal contains approximately 130-190 calories, though this can vary significantly. Understanding how many calories are in mixed dal soup depends on the specific types of lentils, amount of oil or ghee, and vegetables used in the recipe. This detailed guide breaks down the factors that influence the total calorie count and offers tips for customizing your dish to fit your dietary needs.

Quick Summary

Mixed dal soup's calorie count depends on ingredients, preparation, and serving size. A standard bowl typically falls between 130 and 190 calories. The dish is a high-fiber, high-protein food with variations in fats and carbohydrates based on added components like oil and vegetables.

Key Points

Calorie Variation: The number of calories in mixed dal soup depends heavily on preparation, ingredients, and portion size, typically ranging from 130 to 190 calories per serving.
Impact of Fat: Using heavy amounts of ghee or oil for the tempering (tadka) significantly increases the calorie count. Reducing or omitting this fat is the easiest way to lower calories.
Nutritional Density: Beyond calories, mixed dal soup is rich in dietary fiber, plant-based protein, iron, and folate, making it a highly nutritious meal.
Weight Management: The high fiber and protein content promotes satiety and can aid in weight management by keeping you feeling full for longer periods.
Customization for Health: Adding low-calorie vegetables like spinach and carrots or using flavorful spices in place of heavy fats can create a healthier, more filling version.
Versatile Dish: Mixed dal soup is incredibly versatile and can be adapted to various dietary needs, from vegan preparations using coconut oil to high-protein versions with minimal fat.

Deconstructing the Calories in Mixed Dal Soup

To accurately determine how many calories are in mixed dal soup, it's essential to look beyond the general estimates and consider the specific components. While a base of mixed lentils is naturally low-calorie, other additions can alter the nutritional profile significantly. The primary sources of calories come from the lentils themselves, the tempering (or tadka), and any added vegetables or fats. Here is a more detailed breakdown of the main calorie contributors:

The Impact of Ingredients on Calorie Count

Lentil Varieties: The type and ratio of lentils used can influence the final count. Split yellow moong dal and red masoor dal, for example, have slightly different calorie densities than thicker varieties like urad dal. Combining different lentils offers a broad spectrum of nutrients and slightly alters the caloric impact.
Fats and Oils: A traditional tadka often involves cooking spices in ghee or oil. While this adds flavor, it is also a concentrated source of calories. One tablespoon of ghee or oil can add over 100 calories to the dish. Reducing the amount of fat used or opting for a healthier oil can significantly decrease the total calorie load.
Vegetable Additions: Incorporating vegetables like spinach, tomatoes, and carrots adds vitamins, minerals, and fiber without a major calorie increase. For instance, a cup of carrots contains roughly 50 calories, while a cup of raw spinach has just 7 calories, making them excellent, low-calorie additions for bulk and nutrition.
Serving Size: An often-overlooked factor is the portion size. A small cup will have fewer calories than a large, hearty bowl. Standard nutritional information is typically based on a medium serving, which might not reflect your actual intake.

Comparison Table: Calorie Variations


Preparation Method	Key Ingredients	Approximate Calories (per 180g serving)	Notes
Simple Mixed Dal Soup	Mixed dals, water, minimum spices	~130-150 calories	Low-fat, primarily from lentils and trace oil.
Standard Mixed Dal Soup	Mixed dals, tadka with ghee/oil, onions, tomatoes	~180-220 calories	Contains moderate fat from the tempering process.
Creamy Mixed Dal Soup	Mixed dals, tadka, coconut milk or heavy cream	~250-300+ calories	Significantly higher in fat and calories due to creaminess.
Mixed Dal Soup with Veggies	Mixed dals, low-fat tadka, carrots, spinach	~150-180 calories	Added bulk and nutrition from vegetables; calories remain low.

Nutritional Benefits Beyond Calories

Mixed dal soup is not just a low-calorie meal; it's a nutritional powerhouse. The combination of different lentils provides a rich profile of protein, fiber, and essential minerals. For example, lentils are excellent sources of folate, iron, and magnesium, which are vital for overall health. The high fiber content aids digestion and promotes a feeling of fullness, which can be beneficial for weight management. The protein content supports muscle growth and repair, making it a satisfying and wholesome choice for many diets.

How to Create a Healthy, Low-Calorie Mixed Dal Soup

Use minimal fat: Instead of a heavy ghee tadka, sauté spices in a teaspoon of olive oil or use a non-stick pan with a small amount of cooking spray. To infuse flavor without adding calories, bloom spices directly in hot water or broth.
Boost with vegetables: Load your soup with nutrient-dense, low-calorie vegetables like spinach, zucchini, pumpkin, or bottle gourd. These additions increase fiber and volume, making the soup more filling.
Embrace spices over fat: Maximize flavor with a rich blend of spices like turmeric, cumin, coriander, and ginger instead of relying on excess fat for taste. Turmeric has anti-inflammatory properties that also contribute to health benefits.
Consider your toppings: Top your soup with fresh coriander leaves, a squeeze of lemon juice, or a sprinkle of sesame seeds instead of heavy cream or butter for added flavor and nutrients.

Conclusion

To determine how many calories are in mixed dal soup, you must consider the preparation method and ingredients used. While a basic recipe can be a low-calorie and nutrient-rich option, additions like excessive oil or cream can increase the calorie count significantly. By focusing on minimal fat, incorporating plenty of vegetables, and leveraging spices for flavor, you can enjoy a delicious and satisfying mixed dal soup that aligns with your health and wellness goals. It's a versatile dish that provides an excellent source of plant-based protein and fiber, making it a fantastic addition to any balanced diet. For a customized approach, use an online recipe nutrition calculator or consult a registered dietitian for personalized guidance.

Frequently Asked Questions

The calorie count varies slightly among different lentils. For example, some thicker varieties like urad dal may have a slightly different calorie density than split red masoor dal, but the overall impact of the mixed dal base is generally consistent.

Yes, you can easily create a low-calorie version by minimizing the use of oil or ghee, and by adding plenty of low-calorie vegetables like spinach, zucchini, or pumpkin.

Yes, mixed dal soup can be a great addition to a weight-loss diet due to its high fiber and protein content, which promotes a feeling of fullness and helps manage calorie intake.

Restaurant versions often contain significantly more oil, ghee, and sometimes cream, which increases the calorie count compared to a standard homemade version prepared with minimal fat.

Adding most vegetables, such as spinach, carrots, and tomatoes, adds minimal calories while boosting the soup's nutritional value and fiber content. This makes the soup more filling with a negligible calorie increase.

To add flavor without extra calories, use a variety of spices like cumin, coriander, turmeric, and ginger. A squeeze of fresh lemon juice or a garnish of cilantro can also enhance the taste.

Lentils are excellent sources of plant-based protein. While they are not a complete protein on their own, pairing the soup with a whole grain like rice or bread creates a complete amino acid profile.