Protein and macros 6 min read
How Much Protein Is in Dal? Calories and Macros per Katori
By the Amelior Labs team · October 5, 2026
Does dal have calories? Yes, and it also carries useful protein and fibre, which is why people ask which dal is the best choice. The honest answer is that the plain dals are close, while the richer preparations change the totals more than the lentil does. Below are calories and macros per 150 g katori for common dals from Thali's database, plus what changes them on the stove. Real portions vary with the cook and the bowl.
Does dal have calories? Per katori values
Every dal has calories, and the amount depends on the pulse and how it is cooked. Thali's database lists NIN-ICMR entries for several dals with a 150 g katori portion. The values below show calories, protein and fibre for that portion. Use them as a starting point; a thicker dal or a heavier tempering will move the total up, and a thin watery dal will move it down. The fibre column is worth a glance: chana dal has the most at about 6 g per katori, while toor and yellow moong are about 3.8 g. Cholar dal comes from a USDA entry rather than NIN-ICMR, so it is a useful cross-check but is not strictly comparable.
- Toor dal: about 147 kcal, 9.0 g protein, 3.8 g fibre
- Masoor dal: about 138 kcal, 9.8 g protein, 4.5 g fibre
- Yellow moong dal: about 123 kcal, 8.3 g protein, 3.8 g fibre
- Chana dal: about 165 kcal, 10.5 g protein, 6.0 g fibre
- Cholar dal (USDA entry): about 173 kcal, 9.8 g protein, 5.3 g fibre
Which dal has the lowest calories, and which the most protein?
Among these entries, yellow moong dal has the fewest calories per katori at about 123 kcal, and chana dal has the most at about 165 kcal. Chana dal also leads on protein at about 10.5 g, then masoor at about 9.8 g, toor at 9 g and moong at about 8.3 g. The spread is modest, so taste, digestion and what else is on the plate matter as much as the choice of lentil. In the database, the protein per 100 g of cooked dal runs from about 5.5 g for moong to about 7 g for chana dal.
What tadka and cream do to the numbers
Is dal makhani high in calories? Per the database, a 150 g katori of dal makhani (a Pakistani-style entry recorded under NIN-ICMR) is about 222 kcal with 11.7 g of protein and 7.5 g of fat, compared with about 3.8 g of fat in plain toor dal. Dal tadka lands at about 143 kcal with 7.5 g of protein and 4.5 g of fat. The extra energy comes from ghee, butter and cream, which add calories faster than they add protein. If you eat a restaurant dal, scale the portion to the bowl you were served.
Dry dal and cooked dal are different entries
A common logging mistake is using the raw value for a cooked bowl. In the database, raw chana dal is 329 kcal and 21.6 g of protein per 100 g, while cooked chana dal is 110 kcal and 7 g of protein per 100 g, because cooking adds water. One uncooked katori of 124 g is about 410 kcal, and one cooked katori of 150 g is about 165 kcal. Pick the cooked entry for what you eat and the raw entry only when you weigh ingredients before cooking. This matters most if you cook from dry dal and weigh before boiling.
What dal does and does not do for your protein
Pulses such as lentils are a low-fat source of protein, fibre, vitamins and minerals, according to the NHS, and they are particularly useful for people who get protein without meat, fish or dairy. A katori of dal gives roughly 8 to 10 g of protein in these entries, which is a helpful contribution. How much protein any one person needs depends on age, health and activity, so we do not set targets here. If you have kidney disease or another condition that affects protein intake, ask your dietitian. The NHS also notes that pulses count as a portion of vegetables.
Logging dal in Thali
Thali logs dal in katori portions and pulls calories and macros from its verified database of South Asian dishes. Snap a photo of your thali and AI scanning identifies the dishes, or say the meal aloud with voice logging. Pick the entry that matches what you cooked, whether plain toor, tadka or makhani, and adjust the quantity for your bowl. Calories never come from AI. Thali is available on Android now and iOS is awaiting approval. If you cook a big pot and eat it over several days, estimate the whole pot once, divide it into katoris, and log the same entry each time. That keeps your numbers steady without rewriting the recipe for every meal.
Frequently asked questions
Does dal have calories?
Yes. In Thali's database a 150 g katori of toor dal is about 147 kcal, yellow moong dal about 123 kcal and chana dal about 165 kcal. Tadka, ghee or cream raises the number, and thin, watery dal lowers it.
How much protein is in a katori of dal?
In the database, a 150 g katori gives about 8.3 g of protein for yellow moong dal, 9 g for toor, 9.8 g for masoor and 10.5 g for chana dal. Dal makhani is about 11.7 g per katori but also has more fat and calories.
Which dal has the lowest calories?
Among the plain dals listed here, yellow moong dal is lowest at about 123 kcal per 150 g katori, followed by masoor at about 138 kcal and toor at about 147 kcal. Preparation matters more than the lentil, so check how yours was cooked.
Which dal is high in calories?
Chana dal is the highest of the plain dals in this comparison at about 165 kcal per katori, and dal makhani is higher at about 222 kcal per 150 g because of cream and butter. Cooked portion weight and added fat drive the difference.
Is dal a good source of protein for vegetarians?
Pulses are a low-fat source of protein and fibre, and the NHS notes they are especially important for people who do not eat meat, fish or dairy. It also advises eating a variety of protein foods across the day. Dal is a useful part of that mix.
