Nutrition Diet: How many calories are in 50g of cooked dal?

November 2, 2025 •

4 min read

Cooked dal is a nutritional powerhouse, but its calorie content is not a fixed number. According to nutrition data, the calories in cooked dal can vary significantly depending on the type of lentil and the preparation method. This guide explores the factors that influence how many calories are in 50g of cooked dal to help you accurately track your intake.

Quick Summary

The calorie count for a 50g serving of cooked dal is not uniform and depends on the lentil variety and cooking method. A simple, water-based recipe typically results in 50-90 kcal, but adding fats like ghee or oil for tempering will increase the final energy value. This variance is crucial for dietary tracking.

Key Points

Calorie Variation: The calorie count in 50g of cooked dal varies, typically ranging from 50 to 90 kcal, depending on the lentil type and preparation.
Raw vs. Cooked: Cooked dal has significantly fewer calories per gram than raw dal because of water absorption during the cooking process.
Cooking Method: Added fats like ghee or oil in tempering can substantially increase the calorie content of your dal. For a low-calorie dish, use less fat.
Rich in Nutrients: Beyond calories, dal is a nutritional powerhouse, providing excellent amounts of plant-based protein, dietary fiber, and essential minerals.
Health Benefits: Regular consumption of dal supports weight management, aids digestion, promotes heart health, and helps regulate blood sugar levels.
Soaking is Key: Soaking lentils before cooking improves digestibility and enhances the absorption of nutrients, making it a more beneficial meal.
Versatile Ingredient: Dal is a versatile ingredient that can be used in soups, stews, salads, and savoury pancakes (chillas) to add variety to your diet.

Understanding the Calorie Content of Cooked Dal

The calorie content of dal is not consistent across all types and preparations. A simple serving can be low in calories, making it a great addition to a weight management plan, but the way it is cooked can significantly impact the final energy value. The primary factors influencing the calorie count are the type of lentil used, the water absorption during cooking, and the amount of added fats and other ingredients.

The Difference Between Raw and Cooked Calories

It is important to distinguish between the nutritional information for raw versus cooked dal. When dry, lentils are calorie-dense. For example, 50 grams of raw lentils contains approximately 176 calories. However, once cooked, the lentils absorb a large amount of water. This water retention increases the overall weight and volume of the dal, effectively diluting the calories per serving. The same 50 grams of raw lentils will yield a much larger quantity of cooked dal, making a 50-gram serving of cooked dal significantly lower in calories than 50 grams of raw dal.

Factors Influencing the Final Calorie Count

Beyond the base dal, the final calorie count of your cooked dish is heavily influenced by your cooking method. The calorie values provided in tables or databases typically reflect a simple preparation using just water. However, most traditional Indian dal recipes involve tempering, or tadka, which adds fat and flavor.

Added Fats: Frying spices in ghee or oil is a common practice that substantially increases the fat and calorie content. Just a teaspoon of ghee adds roughly 45 calories.
Water Ratio: The consistency of your dal will affect its calorie density. A thick, concentrated dal will have more calories per 50-gram serving than a thinner, more watery one.
Additional Ingredients: Adding vegetables, coconut milk, or cream will also alter the calorie count. Including vegetables like spinach or bottle gourd can add fiber and nutrients with minimal extra calories, while cream will increase the fat content.

A Guide to Calories in 50g of Cooked Dal

To help you better understand the calorie variations, here is a comparison of several common types of cooked dal. The values are approximate for a simple preparation without a high-fat tempering.


Dal Type	100g Cooked (approx.)	50g Cooked (approx.)	Notes
Toor Dal (Arhar)	107 kcal	53.5 kcal	Mild, nutty flavour; high in protein and fibre.
Moong Dal (Yellow)	97 kcal	48.5 kcal	Very light and easy to digest; good source of antioxidants.
Masoor Dal (Red Lentil)	166 kcal	83 kcal	Cooks quickly; rich in iron and folate.
Chana Dal (Bengal Gram)	97 kcal	48.5 kcal	Firm texture; excellent source of fibre and protein.
Urad Dal (Black Gram)	103 kcal	51.5 kcal	Creamy texture; good for digestive health.

Beyond Calories: Dal's Nutritional Profile

Focusing solely on the calorie count of dal is missing the bigger picture. Dal is a nutritional powerhouse that offers a wide array of health benefits. It is a fundamental component of a balanced vegetarian diet, providing essential macronutrients and micronutrients that contribute to overall health and well-being.

Key Nutritional Benefits of Incorporating Dal

High in Protein: Dal is an excellent source of plant-based protein, crucial for muscle repair, growth, and tissue building.
Rich in Fiber: High in both soluble and insoluble fibre, dal aids digestion, helps prevent constipation, and promotes a healthy gut.
Heart Health: Due to its low fat content and high potassium levels, dal supports cardiovascular health and helps regulate blood pressure.
Blood Sugar Control: The complex carbohydrates and low glycemic index in dal help prevent rapid spikes in blood sugar, making it beneficial for people with diabetes.
Weight Management: The combination of protein and fibre promotes satiety, making you feel full for longer and reducing the likelihood of overeating.
Rich in Minerals: Dal provides important minerals such as iron, magnesium, and phosphorus, which are vital for bone health and preventing conditions like anemia.
Immune Support: The vitamins and minerals found in dal, including folate and selenium, help bolster the immune system.

How to Incorporate Dal into a Healthy Diet

Integrating dal into your daily meals can be both delicious and simple. Here are some tips to maximize its nutritional benefits:

Soak Your Dal: Soaking lentils for a few hours before cooking can improve digestion and nutrient absorption by breaking down complex sugars and reducing anti-nutrients.
Add Vegetables: Boost the fiber and nutrient content by adding vegetables like spinach, bottle gourd, or carrots to your dal while it cooks. This makes for a more wholesome dish.
Opt for Lighter Tempering: Instead of a heavy ghee-based tadka, consider a lighter tempering with a small amount of oil and spices. Or, skip the fat entirely and use fresh herbs for flavour.
Pair it Wisely: Serve dal with brown rice, quinoa, or whole-wheat roti to create a complete protein profile and a balanced, nutritious meal.
Explore Varieties: Incorporate different types of dal into your diet to ensure a broad spectrum of nutrients. Don't stick to just one or two types.
Use as a Soup Base: Blend cooked moong dal with vegetables to create a high-protein, nutrient-dense soup that is both filling and low in calories.
Create Savoury Pancakes (Chilla): Use soaked and blended moong dal to make savory pancakes, offering a healthy breakfast or snack option.

Conclusion

The number of calories in 50g of cooked dal varies, but it is a relatively low-calorie, high-nutrient addition to any diet, especially when prepared simply. Understanding how cooking methods and ingredients affect the final calorie count allows for better meal planning and dietary tracking. With its rich profile of protein, fibre, and essential minerals, dal is a valuable and versatile food that offers numerous health benefits beyond its modest calorie contribution. By incorporating different varieties and using lighter cooking methods, you can ensure that this staple food remains a cornerstone of a healthy nutrition plan.

For more information on the calorie and nutrient breakdown of different Indian foods, consider resources like Clearcals, a health-focused platform.

Frequently Asked Questions

There are significantly more calories in 50g of raw dal than in 50g of cooked dal. Raw dal is calorie-dense, while cooked dal contains water, which dilutes the calorie count per gram. For example, 50g of raw lentils can have around 176 calories, whereas 50g of cooked dal would be closer to 50-90 calories.

For weight loss, moong dal (split yellow) is often recommended because it is very light and easily digestible, with a lower calorie count per serving when cooked simply. Its high protein and fibre content promote satiety and help curb hunger.

Yes, adding ghee or oil for tempering (tadka) significantly increases the calorie and fat content of dal. For a healthier, lower-calorie version, use a minimal amount of fat or temper with fresh herbs and spices instead.

Yes, consuming dal daily is perfectly healthy as part of a balanced diet. Its high protein and fibre content make it beneficial for overall health. Just be mindful of the added fats and ensure you vary the types of dal you eat to gain a wide range of nutrients.

Including dal in your diet offers numerous health benefits, including supporting weight management, improving digestive health due to high fibre, promoting heart health, and helping to regulate blood sugar levels.

To preserve nutrients, soak the dal before cooking to reduce anti-nutrients and improve digestion. Using a pressure cooker or simmering the dal with just enough water and mild spices can help retain its nutritional value. Add a minimal amount of ghee or oil for flavour, and consider adding vegetables for extra nutrients.

Cooking dal primarily affects its physical properties (softening) and calorie density. It doesn't destroy its core nutrients like protein and fibre. However, adding too much oil or cream can increase the fat content, while soaking helps improve nutrient absorption.