Which Dal is Low in Calories? A Guide to Light and Healthy Lentils

November 30, 2025 •

4 min read

According to nutrition experts, moong dal is often cited as the best dal for weight loss due to its low calorie count and high nutrient density. Choosing the right lentils can make a significant difference for anyone looking to reduce their caloric intake while enjoying a protein-rich and satisfying meal. This guide explores the different types of dal, highlighting the options that are naturally low in calories and easy to digest.

Quick Summary

This article examines various popular dals to identify the lowest calorie options, focusing on moong dal and masoor dal for their superior nutritional profiles for weight management. We compare different lentils and provide tips on preparation to keep dishes healthy and light.

Key Points

Moong Dal (Yellow Split Gram): This dal is generally the lowest in calories and is the most easily digestible among popular varieties.
Masoor Dal (Red Lentils): A close second, masoor dal is also very low in calories, cooks quickly, and is packed with essential nutrients like iron and fiber.
Sprouting for Fewer Calories: Sprouting green moong dal is an excellent way to reduce its caloric density while increasing its protein content and making it easier to digest.
Cooking Methods Matter: Avoid excessive use of oil, ghee, or cream in tempering (tadka) to keep the dish low in calories. Zero-oil cooking methods can be very effective.
Increase Volume with Vegetables: Add vegetables like spinach, tomatoes, or bottle gourd to your dal to increase fiber, volume, and nutrient content without significantly raising the calorie count.
Control Your Portions: Be mindful of portion sizes, especially when serving dal with rice or roti, to keep your overall calorie intake in check.

The Healthiest Dals for Your Diet

When focusing on weight management or simply trying to eat lighter, selecting the right ingredients is key. For many, dal is a staple, but not all varieties are created equal when it comes to calorie content and ease of digestion. Moong dal and masoor dal stand out as top contenders for those seeking low-calorie options without sacrificing nutrition.

Moong Dal: The Weight Watcher's Favorite

Moong dal, or split yellow gram, is widely regarded as one of the lightest and most easily digestible lentils. A 100-gram serving of cooked moong dal can contain as few as 100 calories, depending on the preparation method. Its light nature makes it ideal for a sensitive stomach and a popular choice for 'khichdi,' a dish recommended for recovery from illness. Its high protein and fiber content contribute to satiety, helping you feel full for longer and reducing overall calorie intake. Whole green moong dal is also an excellent choice, as sprouting it further enhances its nutritional profile and reduces its caloric density.

Masoor Dal: The Quick-Cooking and Nutrient-Dense Lentil

Masoor dal, or red lentils, is another fantastic low-calorie option, particularly for its quick cooking time and nutrient content. A cup of cooked masoor dal contains approximately 116 calories. It is an excellent source of protein, fiber, and iron. Like moong dal, its fiber-rich profile helps with weight management by promoting fullness and aiding digestion. Its rich vitamin and mineral content also supports overall health.

Dal Comparison for Calorie-Conscious Eaters

To make an informed choice, it's helpful to see how popular dals stack up against each other. The following table compares the approximate nutritional values per 100 grams of cooked dal, prepared plainly without heavy oils or creams.


Type of Dal	Approximate Calories (kcal)	Protein (g)	Fiber (g)
Moong Dal (Yellow Split)	100	10	7.6
Moong Dal Tadka	97	4.8	-
Masoor Dal (Red Lentil)	116	9	7.9
Urad Dal (Black Gram)	103	7.5	6.6
Toor/Arhar Dal (Yellow Pigeon Peas)	107	6.7	6.7
Chana Dal (Split Chickpeas)	164	9	7.6

How to Keep Your Dal Light and Healthy

While the type of dal is important, preparation is equally crucial for controlling the calorie count. Many traditional recipes can be high in calories due to generous amounts of oil, ghee, or cream used in tempering (tadka).

Use Minimal Oil: When preparing your tadka, use just a teaspoon of oil or ghee, or consider a 'zero oil' method. Sauté spices in a dry pan and add them to the cooked dal. You can also toast whole spices like cumin and add them directly to the simmering dal for flavor without added fat.
Add Plenty of Vegetables: Bulking up your dal with vegetables like spinach (palak), bottle gourd (lauki), or tomatoes increases fiber and nutrients while keeping calories low. A palak dal is an excellent example of a low-calorie, nutrient-dense meal.
Sprouting Your Dal: Sprouting lentils like green moong dal significantly increases their protein and nutrient availability while reducing their caloric density. Sprouted dal can be used in salads, curries, or as a light snack.
Control Portion Sizes: Even the lightest dal can contribute to a high-calorie meal if portion sizes are too large, especially when served with rice or roti.

Creative Low-Calorie Dal Recipes

Beyond the basic dal and rice combination, there are several ways to enjoy low-calorie dals. Here are a few ideas:

Dal Soup: Blend a plain cooked moong or masoor dal with a little water, add some lemon juice, fresh coriander, and black pepper. It makes for a light, nourishing soup, perfect as a starter or a light dinner.
Dal Chilla: Use yellow moong dal to make savory, protein-packed pancakes. Soak the dal, grind it into a batter with green chilies and ginger, and cook it on a non-stick pan with minimal oil.
Lentil Salad: Toss sprouted moong dal with chopped onions, tomatoes, cucumber, and cilantro. Add a light dressing of lemon juice and chaat masala for a refreshing and filling salad.

Conclusion

For those seeking a nutritious, high-protein, and satisfying meal that is also low in calories, moong dal is a standout option, followed closely by masoor dal. Both lentils offer excellent nutritional benefits, are easy to digest, and are versatile enough to be incorporated into various light and healthy dishes. By focusing on minimal-oil preparation methods and pairing them with fresh vegetables, you can create delicious meals that support your weight management goals. A balanced diet incorporating different dals, along with other nutrient-rich foods, remains the best approach for overall health and well-being. For a recipe idea, you can check out this low calorie palak masoor dal recipe from Tarla Dalal, a renowned Indian chef.

Frequently Asked Questions

Yes, plain, cooked moong dal is consistently reported as one of the lowest-calorie dals, with figures around 100 kcal per 100g cooked serving.

You can make a zero-oil dal by sautéing spices in a dry pan before adding them to the cooked dal, or by tempering with a minimal amount of oil or ghee. Using fresh ingredients like herbs and vegetables also adds flavor without extra fat.

Yes, masoor dal is an excellent choice for weight loss. It is low in fat, high in fiber, and quick to cook, making it a satiating and nutritious option that helps promote a feeling of fullness.

No, calorie counts vary between different types of dal. While many are relatively low in calories when cooked plainly, dals like chana dal have a higher calorie count per 100g cooked serving than moong or masoor dal.

Yes, sprouting dal, such as green moong dal, increases its protein and enzyme content and can further reduce its caloric density per serving compared to the uncooked or simply boiled version.

Moong dal is often recommended for individuals with sensitive stomachs because it is light and easy to digest compared to other lentils. Some dals, like urad dal, can cause bloating for some people.

Yes, the calorie count per 100 grams is significantly different between raw and cooked dal. For example, 100g of raw chana dal has 360-400 calories, while cooked chana dal has only 160-200 calories per 100g due to water absorption.