Calories in dal
Also known as daal, dal tadka, toor dal, moong dal, lentil curry
Dal is the most-logged food in LogMyPlate, and one of the hardest to pin down — because “one katori” means something different in every house.
It is also where most of the protein in a vegetarian thali actually comes from, which makes getting the portion right worth a minute of your attention.
Dal calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 small katori | 120 g | 120 | 7.2g | 16.8g | 3.6g | 4.8g |
| 1 standard katorithe most common size we see | 150 g | 150 | 9g | 21g | 4.5g | 6g |
| 1 large katori | 180 g | 180 | 10.8g | 25.2g | 5.4g | 7.2g |
| 1 full bowl | 200 g | 200 | 12g | 28g | 6g | 8g |
Per 100 g: 100 cal · 6 g protein · 14 g carbs · 3 g fat · 4 g fibre
Why one number isn't enough
Across real meals logged in LogMyPlate, a serving of dal has ranged from about 120 g to 375 g.
A katori is not a standard measure. The steel katori in one kitchen holds 120 g of dal; in another it holds 225 g. Both are honestly “one katori”.
Because dal is close to 100 calories per 100 g, the arithmetic is unusually easy: the grams and the calories are roughly the same number. A 150 g katori is about 150 calories.
What actually changes the number
The tadka
A teaspoon of ghee or oil is about 5 g of fat, so roughly 45 calories on top of the figures below. A generous restaurant tadka can be two or three times that.
How thin you keep it
A watery dal and a thick one are the same food at different concentrations. A thin dal carries fewer calories per katori simply because more of the katori is water.
Dal makhani is a different food
These figures are for home-style toor or moong dal with a light tadka. Dal makhani is built on butter and cream and should be logged separately rather than treated as dal.
Reading the macros
About 9 g of protein and 6 g of fibre in a standard katori. In a vegetarian thali this is usually the single biggest protein contributor on the plate.
Dal is also where a lot of a meal's sodium sits, though that depends entirely on how it was salted.
Where the protein in a veg thali actually comes from
Indian vegetarian food makes protein hard to see, so people assume it is not there. It usually is — here is where.
| Calories | Protein | Fibre | |
|---|---|---|---|
| 1 katori dal | 150 | 9g | 6g |
| 1 piece paneer | 199 | 13.7g | 0g |
| 1 medium roti | 160 | 5.2g | 5.8g |
A katori of dal and a piece of paneer carry similar protein for very different calories — the paneer is denser in both. A thali with dal, two rotis and some curd gets you a long way without any single item doing all the work.
FAQs
How much protein is in one katori of dal?
About 9 g in a standard 150 g katori, alongside roughly 6 g of fibre. A large 180 g katori is closer to 10.8 g of protein.
Does dal makhani have the same calories?
No. These figures are for home-style toor or moong dal with a light tadka. Dal makhani is made with butter and cream and carries considerably more, so it is worth logging as its own dish.
Does the tadka change the number much?
Enough to matter. A teaspoon of ghee is about 5 g of pure fat, roughly 45 calories, which is nearly a third again on top of a small katori. It is the single biggest variable in home-cooked dal.
Related foods
Figures come from the LogMyPlate food database and are estimates for typical preparations. They are not medical advice. Last updated 2026-08-18.