Chana Daal Calories Calculator
Calculate chana daal calories and macros for roti or rice meals.
Chana Daal nutrition tips
Chana daal gives fiber and protein. Pair with roti or rice in controlled portions for a balanced meal.
How to use this calculator
Enter your portion size in grams. CalorieMetrica will estimate calories, protein, carbs and fats using practical nutrition data for South Asian, Middle Eastern and global foods.
FAQ
How accurate are these calories?
They are useful estimates. Homemade recipes, restaurant portions, oil, sugar and sauces can change the final calories.
Can I use this for weight loss?
Yes. Measure your portion, compare it with your daily calorie target, and use the meal planner to balance the rest of the day.
Chana Daal Calories Guide
Chana daal (split chickpea lentil) is one of the most nutritious everyday dals in Pakistani and South Asian cooking. Made from husked, split Bengal gram, it has a nutty flavour, holds its shape after cooking, and is significantly higher in fibre and protein than many other dals. When prepared with a tarka (tempering) of oil, cumin, garlic, and dried chilli, a standard home-cooked chana daal bowl (~200g) contains approximately 220–320 kcal — moderate in calories, high in plant protein and fibre.
Chana Daal Portion Size Table
| Serving | Approx. Weight | Est. Calories | Protein |
|---|---|---|---|
| Small bowl | ~150g | ~160–240 kcal | ~10–15g |
| Standard serving | ~200g | ~220–320 kcal | ~14–20g |
| Large bowl | ~280g | ~300–440 kcal | ~20–28g |
| Per 100g (cooked, medium tarka) | 100g | ~110–140 kcal | ~7–10g |
Is Chana Daal Good for Weight Loss?
Chana daal is excellent for weight loss — high in soluble fibre (which slows digestion and reduces hunger), moderate in calories, and a good source of plant protein. A 200g bowl keeps you full significantly longer than the same calories from rice or roti alone. Pair with 1–2 plain rotis for a satisfying meal around 400–550 kcal. Use 1 tablespoon of oil in the tarka rather than 3–4 to keep it lean.
Is Chana Daal Good for Muscle Gain?
A solid plant-protein source providing 14–20g per 200g bowl. While not a complete protein source on its own (lacking methionine), pairing chana daal with rice provides all essential amino acids. For active individuals, a 280g bowl alongside rice delivers 20–28g plant protein plus carbohydrates. Vegetarians and those reducing meat intake will find chana daal one of the most practical high-protein dals.
Chana Daal vs. Moong Daal
| Daal (~200g cooked) | Est. Calories | Protein | Fibre |
|---|---|---|---|
| Chana Daal | ~220–320 kcal | ~14–20g | Very high |
| Moong Daal (yellow) | ~180–260 kcal | ~12–16g | High |
| Tarka Daal (mixed) | ~200–280 kcal | ~12–18g | High |
Healthier Tips
- Use 1 tablespoon of oil in the tarka — chana daal has enough body without heavy tempering
- Add spinach or tomatoes during cooking for extra micronutrients without extra calories
- Soak daal before cooking — it reduces cooking time and improves digestibility
- Pair with roti rather than rice if you want lower glycaemic load
- Chana daal keeps very well in the fridge — make a large batch for the week
Burn This Food
Approximate activity to burn a standard chana daal bowl (~270 kcal):
| Activity | Approx. Duration |
|---|---|
| Brisk walking | ~48–60 min |
| Jogging | ~24–30 min |
| Cycling (moderate) | ~30–36 min |
Related Pages
FAQs
How many calories in chana daal?
A standard 200g serving of cooked chana daal with tarka contains approximately 220–320 calories. Per 100g it runs roughly 110–140 kcal.
Is chana daal high in protein?
Yes — around 7–10g per 100g cooked, or 14–20g per 200g bowl. It is one of the highest-protein dals in Pakistani cooking and an excellent plant protein source for vegetarians.
Is chana daal better than moong daal for weight loss?
Chana daal is slightly higher in calories but also higher in fibre, keeping you fuller for longer. Both are good weight-loss options. Moong daal is more easily digestible; chana daal is denser and more satisfying.
Can diabetics eat chana daal?
Chana daal has a low glycaemic index, meaning it raises blood sugar slowly. It is generally considered a good lentil choice for blood sugar management — but always consult your doctor or dietitian for personalised advice.
📊 Calorie values are estimates. Actual calories vary with oil used in tarka, serving size, and recipe. See Data Sources.