How Many Calories Does a Bowl of Chana Dal Have?

November 25, 2025 •

4 min read

One hundred grams of cooked chana dal contains approximately 160 to 200 calories, with the exact amount varying depending on the preparation method. Understanding how many calories does a bowl of chana dal have is crucial for anyone tracking their dietary intake, especially given its popularity and health benefits.

Quick Summary

The calorie count for a bowl of chana dal is influenced by serving size and ingredients like oil or ghee. Calorie-cutting techniques involve controlling fats and adding vegetables, while retaining the dal's high protein and fiber content.

Key Points

Moderate Calories: A standard bowl (180g) of chana dal with a light tadka typically contains 200-220 calories.
Cooking Method is Key: Calorie count is heavily influenced by added fats like oil or ghee; boiling without extra fat yields the lowest calories.
High in Fiber: Chana dal's rich dietary fiber promotes satiety and aids in healthy digestion.
Plant-Based Protein Source: It offers a significant amount of plant-based protein, making it great for vegetarian diets.
Low Glycemic Index: The low GI helps in regulating blood sugar levels, beneficial for people with diabetes.
Serving Size Varies: The size of a "bowl" can differ, so pay attention to the quantity to manage your calorie intake effectively.
Easy to Modify: You can reduce the calorie count by minimizing oil and adding low-calorie vegetables like spinach.

Chana dal, also known as split chickpeas or Bengal gram, is a staple in Indian cuisine celebrated for its nutty flavor and robust nutritional profile. While the dry legume is energy-dense, absorbing water during cooking significantly reduces its caloric density per serving, making it a satiating and healthy meal option. For example, 100 grams of raw chana dal has around 360-400 calories, but the same weight of cooked dal, which has absorbed water, typically contains 160-200 calories. The final calorie count, however, is heavily dependent on how the dal is prepared.

Factors Influencing the Calorie Count of Chana Dal

Several variables can dramatically alter the total calorie content of your chana dal dish. Being mindful of these factors can help you better manage your calorie intake.

Cooking Fat: Adding oil, ghee, or butter for the tadka (tempering) is the most significant factor impacting the calorie count. A typical tadka with 1-2 tablespoons of oil or ghee can add 120-240 calories to the dish. Using minimal oil or opting for a dry tempering with spices can help reduce this.
Serving Size: The definition of a “bowl” can vary widely. A small 100-gram portion of cooked dal will have significantly fewer calories than a large, 200-gram serving. Standardizing your portion size is key to accurate tracking.
Added Ingredients: Recipes often include additional caloric ingredients such as cream, coconut milk, or yogurt to achieve a richer texture. While delicious, these additions will increase the overall calorie density. Choosing to add low-calorie vegetables instead can add volume and nutrients without the extra energy.
Cooking Method: A simple boiled or pressure-cooked chana dal is the lowest in calories. Roasted chana dal, a popular snack, can have a higher calorie count per 100 grams than boiled dal due to the absence of water and potential added fats.

Nutritional Breakdown of a Standard Chana Dal Serving

Beyond calories, chana dal is packed with important macronutrients that contribute to a balanced diet. A standard 100g cooked serving provides a hearty dose of protein, fiber, and complex carbohydrates, supporting everything from muscle health to digestion.

Here is a typical nutritional breakdown for 100g of plain, cooked chana dal:

Calories: 164 kcal
Protein: 9g
Carbohydrates: 27g
Dietary Fiber: 8g
Fat: 2.6g

Simple Methods for Reducing Calories in Your Chana Dal

For those looking to lower their calorie intake without sacrificing flavor, these simple modifications can make a big difference:

Minimize the Oil/Ghee: Instead of a heavy tadka, use just a teaspoon of oil and add spices to release their aroma. You can also dry roast spices before adding them.
Add More Vegetables: Incorporate a variety of low-calorie, high-fiber vegetables such as spinach, bottle gourd (ghiya), carrots, or bell peppers. These additions increase the volume and nutrients of the meal without adding significant calories.
Choose Healthier Creamy Alternatives: Replace high-fat cream or coconut milk with a small amount of low-fat yogurt or a splash of milk for a creamy texture.
Boost Flavor with Spices: Rely on a rich blend of spices like turmeric, cumin, coriander, and garam masala instead of excessive fat to build a deep, satisfying flavor.

Chana Dal vs. Other Popular Dals: A Calorie Comparison

To put the calorie count of chana dal into perspective, here is a comparison with other common Indian lentils. These figures are for a standard 180g bowl of cooked dal, with a light tempering unless noted.


Dal Type	Calories (per 180g bowl)	Protein	Fat	Fiber
Chana Dal (light tadka)	200–220 kcal	11g	6g	6g
Toor Dal (tadka)	180–200 kcal	10g	5g	5g
Masoor Dal (light oil)	160–180 kcal	9g	3g	3g
Moong Dal (plain)	130–150 kcal	9g	1–2g	3–4g
Dal Makhani (rich)	280–320 kcal	10g	12–15g	5g

Note: These are approximate values and will vary based on the amount of added fat and other ingredients.

Health Benefits of Chana Dal

Chana dal is a nutrient powerhouse with numerous health advantages. It is particularly beneficial for those aiming for weight management, improved digestion, and steady energy levels.

High in Fiber: The high dietary fiber content aids in proper digestion, prevents constipation, and helps you feel full for longer, which can help control appetite and support weight loss.
Rich in Protein: As an excellent plant-based source of protein, chana dal is ideal for vegetarians and vegans. Protein is vital for muscle repair and a healthy metabolism.
Low Glycemic Index: Chana dal has a low glycemic index, meaning it releases sugar slowly into the bloodstream. This makes it a great choice for managing blood sugar levels, especially for individuals with diabetes.
Heart-Healthy: Rich in magnesium and potassium, it can help regulate blood pressure. The soluble fiber also helps lower LDL (bad) cholesterol levels.

Conclusion

The calorie content of a bowl of chana dal is not a fixed number but a range influenced by preparation, ingredients, and portion size. A basic, lightly tempered bowl can fall between 160 and 220 calories, providing a nutritious, high-protein, and high-fiber meal. By consciously controlling added fats and incorporating more vegetables, you can easily manage the calorie count while maximizing its health benefits. This makes chana dal a versatile and healthy option for a balanced diet and weight management goals.

For more detailed nutritional information and recipe ideas, consulting authoritative sources like the USDA food database is recommended.

Frequently Asked Questions

One hundred grams of cooked chana dal typically contains approximately 160 to 200 calories, varying based on any added fats or ingredients during cooking.

Yes, frying chana dal significantly increases its calorie count due to the absorption of oil during the frying process. Using minimal oil or opting for boiling is a much lower-calorie alternative.

Yes, chana dal can be excellent for weight loss. Its high protein and fiber content promote a feeling of fullness, which helps curb appetite and reduce overall calorie intake.

Cooking reduces the caloric density of chana dal. When soaked and boiled, the dal absorbs water, which increases its volume while keeping the calorie total the same, resulting in fewer calories per 100 grams than its raw form.

Based on a standard 180g bowl, chana dal (lightly tempered) has slightly more calories (200-220 kcal) than toor dal (180-200 kcal), largely due to variations in fat content and preparation.

To reduce calories, use minimal oil or ghee for tempering, add more low-calorie vegetables to increase volume, and avoid high-fat ingredients like cream or excessive butter.

Yes, there is a difference. While both are from chickpeas, 100g of boiled kala chana (black chickpeas) has a different calorie count than 100g of chana dal, as shown in some sources, though this can vary with preparation.