How many calories in a cup of mango dal? Your Ultimate Nutritional Breakdown

January 4, 2026 •

5 min read

According to nutrition data, a basic, non-tempered cup of toor dal (split pigeon peas) contains approximately 107 kcal, but the inclusion of mango and a tempering (tadka) can significantly raise this figure. This article addresses the variability of exactly how many calories in a cup of mango dal are present, exploring how different preparation methods impact the final nutritional profile.

Quick Summary

The calorie count for a cup of mango dal is not fixed, depending heavily on the ingredients and cooking technique used. This guide breaks down the core nutrients, examines the caloric impact of tempering with ghee or oil, and provides comparative data to help you accurately estimate your dish's total calorie content.

Key Points

Variable Calorie Count: The number of calories in a cup of mango dal is not standard and is significantly influenced by recipe variations, particularly the amount of oil or ghee used for tempering.
Tempering is a Key Factor: Adding a traditional tempering (tadka) with significant amounts of oil or ghee is the most significant factor that increases the caloric density of the final dish.
Rich in Nutrients: Mango dal is a healthy dish, offering a great source of plant-based protein, dietary fiber, and essential vitamins like Vitamin C and E from the mango.
Calculation is Possible: For the most accurate calorie count, home cooks should measure all ingredients and use a nutritional app to calculate the total calories before dividing by the number of servings.
Healthy Modifications Exist: For a lower-calorie version, you can reduce the amount of oil, use low-fat alternatives for rich additions, or increase the vegetable content.
Digestive and Heart Health Benefits: The fiber in lentils promotes good digestive health and can help lower cholesterol, benefiting overall cardiovascular health.

Understanding the Calorie Count of Mango Dal

Mango dal, also known as 'Mamidikaya Pappu,' is a traditional Indian lentil dish featuring the tangy flavor of raw mango. While the base ingredients of lentils and mango are quite healthy, the calorie count can vary widely depending on the recipe and cooking method. The primary factors influencing the final nutritional value include the type of lentils used, the ripeness of the mango, and the amount of oil or ghee added for tempering.

The Building Blocks: Lentils and Mango

Lentils (dal) are a powerhouse of nutrition, rich in plant-based protein, dietary fiber, vitamins, and minerals. When cooked, they provide a filling and satisfying base for the dish. Raw mangoes add a burst of flavor along with essential nutrients like Vitamin C, Vitamin D, and Vitamin E. However, depending on whether you use raw or ripe mango, the sugar content can differ, affecting the overall calories.

The Impact of Tempering (Tadka)

The tempering, or 'tadka,' is the final flourish of Indian cooking where spices are bloomed in hot oil or ghee. This step is a major contributor to the calorie and fat content of mango dal. For instance, while a small amount of oil is used in the raw mango dal recipe cited by Clearcals, richer variations might use more ghee or oil, significantly boosting the caloric density. Health-conscious cooks can minimize this impact by using a minimal amount of healthy oil or a non-stick pan.

How to Calculate Calories in a Homemade Mango Dal

Calculating the calories for a homemade dish like mango dal requires a systematic approach. You can't rely on a single online figure, as your specific recipe will differ. Here is a step-by-step method:

List all ingredients: Note every component, from the dal and mango to the oil, salt, and spices.
Measure everything: Use a food scale to weigh ingredients accurately, especially calorically dense ones like oil and ghee.
Find calorie data: Use a reliable nutritional database to find the calorie count for each raw ingredient. Many apps or websites can help with this.
Sum the total: Add up the calories for all the ingredients to get the recipe's total.
Divide by servings: After the dish is cooked, portion it out and divide the total calorie count by the number of servings. For example, if the entire pot has 1,000 calories and you divide it into 4 equal cups, each cup would be 250 calories.

This method, while more work, provides the most accurate picture for your specific dietary needs.

A Nutritional Comparison: Mango Dal vs. Plain Dal

To put the impact of preparation into perspective, let's compare the nutritional profiles of a plain dal versus a mango dal with tempering. For this table, we will use a small cup (100g) as the serving size, based on data from Clearcals.


Nutrient	Plain Toor Dal (Cooked)	Raw Mango Dal (Cooked)
Calories	~107 kcal	~90.4 kcal
Carbohydrates	~18.3 g	~11.3 g
Protein	~7.2 g	~3.3 g
Fat	~0.5 g	~3.6 g
Fiber	~3.0 g	~2.7 g

Note: The calorie and macronutrient values can change based on the specific recipe ingredients and measurements. The raw mango dal data here is based on a recipe with a small amount of oil for tempering, which explains the slightly higher fat content despite lower overall calories compared to plain cooked toor dal.

Health Benefits of Mango Dal

Beyond its calorie content, mango dal offers a range of health benefits that make it a nutritious addition to any diet. Its combination of ingredients provides a powerful punch of vitamins and minerals.

Rich in Protein: Lentils are an excellent source of plant-based protein, crucial for muscle repair, energy, and overall body function.
Excellent Source of Fiber: The dietary fiber in both lentils and mango promotes healthy digestion, prevents constipation, and helps regulate blood sugar levels.
Immunity Boost: Raw mangoes are packed with Vitamin C, while lentils contain Vitamin E and copper, all of which contribute to a strong immune system.
Heart Health: The soluble fiber in lentils helps lower blood cholesterol levels, which in turn reduces the risk of cardiovascular disease.
Weight Management: The combination of fiber and protein in mango dal can increase feelings of fullness and reduce overall calorie intake, which is beneficial for weight loss goals.

How to Make a Healthier Version of Mango Dal

For those looking to keep their mango dal's calorie count low without sacrificing flavor, consider these adjustments:

Reduce Oil/Ghee: Instead of a heavy tempering, try a lighter one using a non-stick pan and minimal oil. You can still get the flavor by blooming the spices without excess fat.
Use Low-Fat Add-ins: If using cream or coconut milk, opt for low-fat versions or use them sparingly.
Increase Vegetables: Bulk up the dish with more vegetables to add volume and nutrients without piling on the calories. Spinach (palak) and other leafy greens are great choices.
Embrace Spices: Use a variety of spices, like mustard seeds, cumin seeds, and curry leaves, to enhance the flavor profile and make the dish more satisfying, reducing the need for high-fat additions.

Conclusion

The number of calories in a cup of mango dal is not a fixed figure but rather a variable dependent on the specific ingredients and preparation. While a base recipe with minimal oil can be very low in calories and rich in nutrients like protein and fiber, a heavier-handed approach with oil and cream can increase the caloric density. By understanding these factors and making conscious choices during cooking, you can ensure your delicious mango dal aligns with your nutritional goals. Regardless of the calorie count, the combination of lentils and mango offers a range of health benefits, making it a flavorful and nutritious part of a balanced diet. For a detailed vegan-friendly recipe, you can refer to the version on Healthy Indian.

Additional Healthy Dal Options

Here is a list of other nutritious dal preparations to consider:

Moong Dal: A staple known for its easy digestibility and high protein content.
Masoor Dal (Red Lentils): Rich in iron and fiber, it cooks quickly and is heart-healthy.
Chana Dal (Split Bengal Gram): A good source of protein, fiber, and micronutrients like selenium and manganese.
Palak Dal (Spinach Dal): Combines the benefits of lentils with the iron and vitamins of spinach.

Frequently Asked Questions

The calorie count for a cup of mango dal varies, but a homemade recipe with moderate oil can range from 170 to 250 kcal per cup, depending on ingredients. A simpler, lighter version without heavy tempering can be even lower.

Raw green mangoes add a tangy flavor with lower sugar content. Ripe mangoes, being sweeter, will contribute more sugar and slightly higher calories, though they are still low-calorie overall compared to other ingredients like oil or ghee.

Yes, a properly prepared mango dal can be excellent for weight loss. It is high in fiber and protein, which promote satiety and help keep you full longer, reducing overall calorie intake.

The primary factor is the amount of oil or ghee used in the tempering (tadka) and cooking process. While lentils and mango are naturally low in fat, adding excessive fats during preparation significantly increases the final calorie count.

Yes, mango dal aids digestion. The dish is rich in dietary fiber from both lentils and mango, which promotes healthy bowel movements and helps prevent constipation.

As a lentil-based dish, mango dal is an excellent source of plant-based protein, making it a valuable meal for vegetarians and vegans.

To reduce calories, minimize the amount of oil or ghee used for tempering, or substitute it with cooking spray. You can also increase the vegetable content, such as adding more onions or tomatoes, to bulk up the dish without adding many calories.