Which Dal is Lowest in Calories? A Complete Guide

November 3, 2025 •

4 min read

According to nutritional data, plain yellow moong dal and urad dal typically offer some of the lowest calorie counts among popular varieties when cooked with minimal fat. Deciding which dal is lowest in calories is most effectively determined by comparing the legumes when prepared simply, as tempering with ghee or oil can significantly alter the final nutritional profile.

Quick Summary

This guide reveals the lowest-calorie dals, focusing on moong and urad dal. It highlights how cooking methods and added ingredients affect calorie density and offers healthy preparation tips.

Key Points

Yellow Moong Dal: Often considered the lightest and most easily digestible dal, with a low calorie count when prepared simply.
Urad Dal (Black Gram): Another low-calorie contender when cooked plainly, providing a high dose of protein and other minerals.
Preparation is Key: The cooking method and added fats like ghee or oil are the biggest factors affecting a dal's final calorie content.
Enhance with Vegetables: Adding low-calorie vegetables like spinach or tomatoes can boost the nutritional value and volume of your meal without increasing calories significantly.
Portion Control and Pairings: Enjoy low-calorie dal with brown rice or roti to create a balanced, satisfying, and complete meal.

Understanding Dal: The Basics of Lentils and Calorie Counts

Dal, a staple in many cuisines, particularly Indian, refers to a variety of dried, split pulses, including lentils, peas, and beans. They are prized for being excellent sources of plant-based protein, fiber, and essential minerals. However, not all dals are created equal, and their caloric content can vary based on the type of lentil and the method of preparation. For those focusing on weight management, selecting a naturally low-calorie dal and preparing it with healthy ingredients is key to achieving dietary goals.

The Major Factors Influencing Dal Calories

Beyond the raw legume, several factors can drastically change the final calorie count of a finished dal dish:

Cooking Method: A simple pressure-cooked dal with water and spices will have a very different nutritional profile than one that is heavily fried or prepared with a rich tempering (tadka).
Added Fats: The use of ghee, butter, or excessive oil in the tempering can add hundreds of calories to a single serving. Opting for a small amount of a healthy oil or cooking spices directly in water can keep calorie counts low.
Dairy Products: Cream, yogurt, or milk are often used in richer dal recipes, such as Dal Makhani, elevating the fat and calorie content substantially.
Added Vegetables: Including nutrient-dense, low-calorie vegetables like spinach (palak), tomatoes, or bottle gourd can increase a dal's volume and nutritional value without a significant calorie increase.

Comparison Table: Calories in Popular Cooked Dals

Calorie counts for dals can vary based on serving size and source. The following table provides approximate calorie ranges per 100 grams of plain cooked dal, based on various nutritional data.


Type of Dal (Cooked)	Approximate Calories (per 100g)	Key Nutritional Benefits
Yellow Moong Dal	97-105 kcal	Low calorie, easy to digest, rich in fiber and folate
Urad Dal (Black Gram)	103 kcal	Rich in protein, folate, and iron
Masoor Dal (Red Lentil)	116-129 kcal	Quick-cooking, good source of fiber and iron
Toor/Arhar Dal (Pigeon Pea)	107-121 kcal (plain)	High in protein and folic acid, especially beneficial during pregnancy
Chana Dal (Split Chickpea)	97-160 kcal (plain)	High in fiber, promotes satiety, and provides plant-based protein
Palak Dal (with spinach)	85 kcal (per 100g)	Added nutrients from spinach, very low-calorie

The Lowest-Calorie Choices for Weight Management

While many dals are relatively low in calories, a few stand out as excellent choices for calorie-conscious diets. Based on the data, plain yellow moong dal and urad dal offer consistently low calorie profiles. Another strong contender is masoor dal, which is a popular, quick-cooking option. Including vegetables, as with palak dal, further reduces the calorie density while increasing nutritional benefits.

Yellow Moong Dal: Often hailed as one of the lightest and most digestible dals, yellow moong dal is a great option for weight loss. Its high protein and fiber content promote fullness and help control appetite, preventing overeating. A simple preparation with turmeric and a few spices is all that is needed to reap its benefits.
Urad Dal: When cooked plainly, urad dal is also quite low in calories and rich in nutrients. It is an excellent source of protein, which is vital for building and repairing muscles, and fiber, which aids digestion.
Masoor Dal: As a quick-cooking lentil, masoor dal is perfect for busy schedules. It’s a great source of fiber and iron, and when cooked with minimal oil, it's a very healthy, low-calorie option.

Creating a Delicious, Low-Calorie Dal Recipe

To make a healthy and delicious low-calorie dal, focus on the flavoring and cooking method. Start with a foundation of water, turmeric, and a bay leaf. For the tempering, use a minimal amount of a healthy oil or ghee, and instead of frying, gently sauté the spices. Load up your dal with plenty of vegetables to increase fiber and nutrient intake without adding calories. Pairing dal with brown rice or quinoa is a smart way to create a complete protein meal while maintaining your calorie goals.

Conclusion: Healthy Choices for Every Diet

While there are several excellent low-calorie dals to choose from, plain yellow moong dal and urad dal are consistently among the lowest in calories when prepared correctly. However, the most important takeaway is that preparation significantly impacts the final calorie count. By focusing on minimal added fats, incorporating vegetables, and choosing wholesome pairings like brown rice, any low-calorie dal can be a cornerstone of a healthy and satisfying meal plan. By diversifying your dal consumption, you can enjoy a wide range of flavors and nutritional benefits while keeping your calorie intake in check. For additional healthy cooking resources, refer to reputable culinary sites like Tasting Table for recipe ideas.

Frequently Asked Questions

Yes, tempering, or tadka, can significantly increase the calorie count of dal, as it typically involves frying spices in oil or ghee. To minimize calories, use minimal oil or sauté spices in a little water instead.

Yes, moong dal is highly recommended for weight loss due to its high fiber and protein content, which promotes satiety and helps control appetite. Its low-calorie density also makes it a great dietary staple.

While all dals are good sources of protein, varieties like urad dal (black gram) and moong dal are particularly noted for their high protein content.

Most plain, cooked dals are relatively low in calories, but the exact amount varies. The preparation method, including the amount of added fat, is the most important factor influencing the final calorie count.

To make dal healthier, use minimal oil or ghee, add plenty of vegetables like spinach or tomatoes, and consider pairing it with a complex carbohydrate like brown rice or quinoa.

Both whole and split dals are nutritious. Whole dals typically have a bit more fiber because the skin is intact, which can be beneficial for satiety. However, split dals like yellow moong are often easier to digest.

The traditional dal makhani recipe is high in calories due to the use of cream and butter. A low-calorie version can be made by replacing cream with low-fat milk and using only a small amount of ghee or oil.