Understanding the Truth: Which dal has high fat?

November 3, 2025 •

4 min read

While pulses like dal are generally celebrated for being a low-fat, high-protein food source, the true fat content of your meal depends almost entirely on how it is prepared. This guide will explore not only which dal has high fat in its raw state but, more importantly, how cooking methods and common additions transform a healthy legume into a high-fat dish.

Quick Summary

The fat content in a dal dish is determined by variety and preparation. Most raw dals are low in fat, but frying or tempering with oil, ghee, or butter dramatically increases the fat. Certain dals are naturally higher in fat than others, making smart cooking choices essential for a healthy meal.

Key Points

Fat is added, not inherent: Most raw dals, including moong, urad, and masoor, are naturally very low in fat, typically containing 1-2 grams per 100g.
Preparation is key: Dishes like fried chana dal snacks and creamy Dal Makhani are high in fat due to the oil, ghee, or butter added during cooking, not the pulses themselves.
Chana dal often appears highest: When fried for snacks, chana dal absorbs significant oil, resulting in a high fat content in its prepared form.
Dal Makhani uses rich additions: The high fat content in Dal Makhani comes from the cream and butter added for its rich, creamy texture, not the urad dal itself.
Healthier options exist: Opt for boiled dal with light tempering to minimize fat. Using a non-stick pan and flavorful spices can keep your meal healthy and delicious.
Pulses are naturally healthy: Despite how they are prepared, all pulses remain an excellent source of protein, fiber, and essential minerals, and can be a healthy part of any diet.

The Surprising Truth About Dal Fat Content

Contrary to popular belief, most raw pulses and lentils are very low in fat. For instance, common dals like moong, masoor, and urad contain minimal fat, typically around 1-2 grams per 100 grams of raw, uncooked dal. The question of 'which dal has high fat' becomes relevant when considering specific types of pulses and, most significantly, the cooking process itself.

Raw, whole soyabean (which can be made into dal) is a notable exception, containing a much higher natural fat content of around 19 grams per 100 grams, but this is less common in everyday Indian cuisine compared to lentils and chickpeas. However, the most drastic increases in fat come from the methods used to prepare the dal, not the inherent properties of the lentil itself. Frying pulses to create crispy snacks or adding liberal amounts of fat during tempering are the primary culprits for elevating a dish's overall fat profile.

The Impact of Preparation on Fat

The preparation method of dal can dramatically alter its nutritional value, especially the fat content. The same lentil can be part of a very lean, healthy meal or a high-fat, calorie-dense dish depending on the cooking technique. Whole dals like Urad and Chana are often prepared in richer, creamier dishes that incorporate more fat, contributing to a higher total fat percentage.

Tempering (Tadka): A common practice in Indian cooking, tadka involves heating oil or ghee and frying spices before adding them to the dal. While a small amount is used, the cumulative effect can increase the fat content, especially if extra ghee or oil is used for flavor.
Frying: For popular snacks like dal moth or fried moong dal, the pulses are deep-fried until crisp. This process causes the pulse to absorb a large amount of oil, resulting in a significantly higher fat content than their raw or boiled counterparts.
Creamy Additions: Recipes like Dal Makhani, which are made with whole urad dal, often include cream, butter, or ghee to create their signature rich texture. These additions are the source of most of the fat in the final dish.

Dal Fat Content Comparison Table

To illustrate the difference, here is a comparison of fat content for several common types of dal, highlighting the distinction between their raw and typically prepared forms based on available nutritional data.


Type of Dal (Approx. 100g)	Raw Fat (g)	Prepared Fat (g)	Typical Preparation Method	Key Consideration
Chana Dal	3.5	Up to 18.9	Snacks (deep-fried), curries with tadka	Fried snacks are the highest in fat due to absorbed oil.
Urad Dal	1.2	Up to 3-10	Curries (Dal Makhani with cream/butter), dosa batter	Total fat depends heavily on additions like cream or ghee.
Moong Dal	1.5	Up to 22	Snacks (deep-fried), lighter curries	Fried varieties are high in fat, while simple preparations are low.
Masoor Dal	1.2	1-2	Simple curries, easy to digest	Generally a low-fat option, even when prepared.
Toor Dal	1	1.5-2	Curries (Sambhar, Arhar Dal)	Often cooked simply, keeping fat low unless rich tempering is added.

Making Healthier Choices

For those on a nutrition diet and mindful of their fat intake, the way you cook dal is more important than the type of dal you choose. Here are some strategies for reducing the fat in your favorite dal dishes:

Boiling vs. Frying: Opt for boiled dal preparations over fried snacks. A simple, boiled dal with minimal seasoning will be significantly lower in fat than a crispy, deep-fried alternative.
Reduce Added Fats: Use minimal oil or ghee for tempering. Sautéing spices in a non-stick pan with just a small amount of oil can still deliver great flavor without the extra fat.
Embrace Low-Fat Additions: Instead of cream or butter, use a splash of low-fat yogurt, a puree of tomatoes, or a bit of ground nuts for creaminess and richness in your dal recipes.
Spice it Up: Utilize a variety of spices like turmeric, cumin, coriander, and ginger to create deep, satisfying flavors without relying on fat. This enhances the anti-inflammatory and antioxidant benefits of the dish.
Choose Simpler Dals: If in doubt, opt for simpler, thinner dals like masoor or green moong, which are naturally low in fat and less likely to be used in rich, heavy preparations.

The Takeaway

While most raw dals are inherently low in fat, the fat content of a finished dal dish is primarily influenced by the cooking method and added ingredients. So, when looking for which dal has high fat, the answer often points towards specific preparations, such as deep-fried snacks or creamy curries like Dal Makhani. By being mindful of these choices, you can enjoy a nutritious, satisfying, and low-fat meal. The good news is that pulses are a powerhouse of protein and fiber, making them an excellent part of a balanced diet when prepared healthily.

Conclusion

In summary, the fat content of dal is not a simple question of one type versus another. Raw pulses are generally low in fat, but dishes made with liberal amounts of oil, ghee, butter, or cream will be high in fat. Chana dal is often the base for higher-fat fried snacks, while Urad dal is the base for rich, creamy Dal Makhani. Ultimately, the healthiest choices involve minimizing added fats and embracing the natural, nutritional benefits of these diverse legumes. By being a conscious cook, you can control the fat content and maximize the health benefits of your dal dishes.

Frequently Asked Questions

Eating dal itself does not make you fat. Dals are low in calories and high in fiber and protein, which promote satiety. The fat content and resulting weight gain come from how dal is prepared, such as frying or adding excessive oil and cream.

Moong dal is often considered one of the healthiest for weight loss because it is very light, easy to digest, low in fat, and high in protein and fiber. Masoor dal is also an excellent low-fat, high-fiber choice.

While Dal Makhani provides good protein and nutrients from urad dal, it is not inherently a 'healthy' dish. Its high-fat content comes from the large amounts of butter and cream typically added during preparation. Healthier versions can be made by reducing or replacing these ingredients.

Yes, you can eat dal everyday as part of a balanced diet. It is a nutritious source of plant-based protein, fiber, and other essential nutrients. Varying the types of dal and keeping preparations simple and low-fat will ensure maximum health benefits.

Raw chana dal is relatively low in fat. The reason some chana dal preparations, like fried snacks, are high in fat is because the deep-frying process causes the pulse to absorb oil. Simple, boiled chana dal is a low-fat option.

To reduce fat in your dal, minimize the amount of oil or ghee used for tempering. You can also use a non-stick pan for cooking, and instead of cream, add a splash of low-fat yogurt or a tomato puree for creaminess.

Urad dal (black gram) is consistently reported to have one of the highest protein contents among common dals, with up to 25 grams per 100 grams. This makes it a great choice for muscle health and overall nutrition.