How Many Calories Do 200 Grams of Dal Have?

November 25, 2025 •

3 min read

A 200-gram serving of plain, cooked dal can have anywhere from 190 to over 300 calories, depending on the type of lentil and the cooking process. This wide range is a direct result of how different ingredients and preparations can significantly alter the final nutritional value of this popular dish.

Quick Summary

The calorie count for a 200-gram serving of dal varies considerably based on the specific lentil used, preparation method, and added ingredients like oil or ghee. Different types like moong, toor, and masoor dal offer distinct calorie profiles, with recipes like dal makhani adding more fat and calories. The final calorie total is heavily influenced by how it's prepared, from simple boiling to rich tempering.

Key Points

Calorie Range: 200 grams of cooked dal typically contains between 190 and 320 calories, influenced by lentil type and preparation.
Preparation Matters: Plain boiled dal is the lowest in calories, while tempering (tadka) with oil or ghee significantly increases the total count.
Type of Dal: Different dals, like masoor, toor, and urad, have distinct calorie profiles. Masoor dal is generally lower, while dal makhani is notably higher due to added fats.
Nutrient-Dense: Despite calorie variations, dal is an excellent source of plant-based protein, dietary fiber, and essential minerals like iron and folate.
For Calorie Counters: To get an accurate count for home-cooked dal, factor in all ingredients and calculate based on the total cooked volume or weight.
Healthy Choice: Regardless of preparation, dal's high protein and fiber content make it a filling and heart-healthy food that helps regulate blood sugar.

Understanding the Calorie Count in 200 Grams of Dal

The calorie content of dal is not a single, fixed number, but rather a variable figure that changes based on several key factors. While a general estimate might put a 200-gram serving of cooked lentils around the 200-230 calorie mark, the precise number is influenced by the specific type of lentil (dal) and the preparation method. For instance, a simple boiled moong dal will have a lower calorie count than a rich and creamy dal makhani, even with the same 200-gram portion size.

Factors Affecting Dal's Calorie Content

Type of Dal: Different lentils have different nutritional compositions. For example, masoor dal tends to have a slightly higher calorie count per 100g compared to moong dal when cooked plainly.
Cooking Method: Boiling the dal with just water and minimal seasoning will yield the lowest calorie count. However, many popular Indian recipes involve a tadka, or tempering, which adds fats like oil or ghee, significantly increasing the total calories.
Added Ingredients: The addition of cream, butter, coconut milk, or excessive oil can dramatically boost the calorie count. Recipes like dal makhani are known for being rich and high in fat, making them far more calorie-dense than a basic dal.
Consistency: A thicker dal, cooked with less water, will have a higher concentration of lentils per gram and thus more calories compared to a thinner, soup-like version.

Calorie Comparison of Common Dal Types (Per 200g, Cooked)


Dal Type	Calories (Approx.)	Protein (Approx.)	Carbohydrates (Approx.)	Fat (Approx.)
Plain Moong Dal	190-215 kcal	14-15g	36-37g	1-2g
Plain Toor Dal	210-220 kcal	14-16g	40-42g	1-2g
Masoor Dal (with light oil)	160-180 kcal	18g	44g	6g
Urad Dal (lightly seasoned)	200-210 kcal	18-20g	40-42g	2-3g
Dal Fry (with tadka)	205-240 kcal	17-18g	42-44g	6-8g
Dal Makhani (with butter & cream)	280-320 kcal	10-12g	50-52g	12-15g

How to Accurately Estimate Calories

For those who track their calorie intake, estimating the calories in a home-cooked dal can be simple. The key is to account for all ingredients. A straightforward method involves calculating the calories of the raw components. For example, if you start with 100 grams of raw moong dal (approx. 347 calories) and cook it with water and spices, the total calories will remain roughly the same, but the final cooked weight will be higher. To find the per-200g calorie count, you would weigh the total finished dish and do a simple calculation.

The Nutritional Benefits Beyond Calories

Regardless of the specific calorie count, dal is an incredibly nutritious food. It is an excellent source of plant-based protein and dietary fiber, which aids digestion and promotes satiety. This high fiber and protein content can be beneficial for weight management by helping you feel full for longer. Dal also provides essential minerals like iron, folate, and magnesium, contributing to overall health.

Conclusion: The Final Tally

So, how many calories do 200 grams of dal have? The answer is not fixed but is best understood as a range. A simple boiled dal will typically fall between 190 and 230 calories, while a richer, tempered dal can easily exceed 250 calories. The most significant variable is the amount of oil or ghee used, and any added dairy products. By understanding these factors, you can make informed choices to align your dal consumption with your dietary goals. Dal remains a nutrient-dense and versatile food, making it a healthy addition to any diet when prepared thoughtfully. For a more precise figure for home cooking, considering all ingredients is the most reliable method.

Note: Nutrient values can vary based on brand, cultivation, and cooking variations. Always consider your specific recipe for the most accurate information.

Optional Link Example: For an in-depth look at general nutritional facts for different lentil types, you can consult the USDA Food Data Central Standard Release.

Frequently Asked Questions

Yes, adding a tadka (tempering) with oil or ghee significantly increases the calorie count. For example, a dal fry or dal tadka can be 50 to 100 calories higher per 200g serving than a plain boiled dal, depending on the amount of fat used.

A 200-gram serving is a moderate portion, roughly equivalent to one medium bowl or cup. For a typical Indian meal, it is a standard serving size often paired with rice or roti.

Raw dal is far more calorie-dense per gram. However, it is important to remember that dal expands significantly when cooked. For example, 100g of raw lentils can contain over 300 calories, but that same portion, once cooked and hydrated, will weigh much more, resulting in a lower calorie count per 100g of the final dish.

Among the common varieties, a simple, plain preparation of moong dal (green gram) or brown lentils typically has one of the lowest calorie counts, often falling below 200 kcal per 200-gram serving.

Yes, dal can aid in weight management. Its high content of protein and dietary fiber helps you feel full and satisfied for longer, reducing overall food intake throughout the day.

Dal is not a complete protein on its own. While it is rich in many amino acids, it is low in methionine. When paired with a grain like rice or roti, it provides a complete protein source, offering all nine essential amino acids.

Restaurant dal is often significantly higher in calories than homemade versions. This is because restaurants frequently use more oil, cream, and butter to enhance flavor, which dramatically increases the fat and calorie content.