Daal Calories Calculator
Calculate daal calories, protein, carbs and fiber for South Asian meals.
Lentils (Daal) nutrition tips
Daal is filling and budget-friendly. Protein improves when paired with yogurt, eggs, chicken, fish or rice/roti in balanced portions.
How to use this calculator
To estimate accurately, enter the grams of Daal you consumed rather than a guess at plate size. In practice, a masoor daal (1 cup, 240ml) comes to about ~180–210 kcal, while a tarka daal (1 cup) is closer to ~220–300 kcal. Oil quantity and preparation style shift these numbers, so treat the output as a realistic range for planning your remaining meals of the day.
Best for fitness goals
For weight loss, control high-calorie sauces, oils and rice portions. For muscle gain, increase lean protein and use carbs around workout times. Use the Food Compare and Meal Planner tools to build a complete daily plan.
Daal Calories — Complete Guide
Daal is the backbone of Pakistani everyday cooking — lentil or legume-based dishes cooked with oil, onion, tomato, and spices (tarka). Pakistan has a rich variety of daals eaten daily: masoor (red lentil), mash (white urad), tarka daal (chana or mixed), moong, and chana daal. Daal is one of the most nutritionally efficient foods in Pakistani cuisine — high in plant protein, fibre, iron, and folate, and relatively moderate in calories when cooked with controlled oil. A standard 1-cup (240ml) serving of home-made daal runs approximately 180–280 kcal with 12–20g of protein, making it one of the best protein-to-calorie ratios in Pakistani cooking.
Daal Calories by Type (per 1 cup / 240ml cooked)
| Daal Type | Est. Calories (1 cup) | Protein | Fibre |
|---|---|---|---|
| Masoor daal (red lentil, home) | ~165–210 kcal | ~12–15g | ~8–10g |
| Moong daal (yellow, home) | ~150–200 kcal | ~12–16g | ~7–9g |
| Mash ki daal (white urad) | ~200–270 kcal | ~14–18g | ~8–12g |
| Chana daal (split Bengal gram) | ~210–280 kcal | ~14–18g | ~10–13g |
| Tarka daal (mixed, with tadka) | ~220–300 kcal | ~14–18g | ~8–12g |
| Daal makhani (cream-based) | ~350–480 kcal | ~14–18g | ~8–12g |
Is Daal Good for Weight Loss?
Daal is one of the best weight-loss foods in Pakistani cuisine and among the most underrated nutrition-per-calorie foods globally. The combination of high protein (12–18g per cup) and high fibre (8–13g per cup) creates powerful satiety that suppresses hunger for 3–5 hours after eating. Studies consistently show that legume-rich diets result in greater long-term weight loss than those avoiding legumes. A dinner of daal + 2 roti (~350–430 kcal) is more filling than a similar-calorie serving of rice and curry with much less protein and fibre. The oil in tarka is the main calorie variable — reducing from 3 tbsp to 1 tbsp saves ~240 kcal per pot.
Is Daal Good for Muscle Gain?
Daal is one of Pakistan's best plant protein sources. While lentils alone are not a complete protein (they lack some methionine), combining daal with rice or roti creates a nutritionally complete amino acid profile — the traditional Pakistani daal-roti combination is more than cultural heritage; it is complete nutrition. For active individuals, 2 cups of daal daily provides 24–36g of plant protein. Combined with meat or eggs, daal significantly boosts total daily protein intake affordably and efficiently.
Daal vs. Meat Protein
| Food (comparable serving) | Calories | Protein | Fibre |
|---|---|---|---|
| Masoor daal (1 cup, 240ml) | ~180–210 kcal | ~12–15g | ~8–10g |
| Chicken breast (100g, cooked) | ~165–185 kcal | ~30–35g | 0g |
| Boiled eggs (2) | ~140–155 kcal | ~12–14g | 0g |
| Chana (100g boiled) | ~164–180 kcal | ~8–9g | ~7–8g |
Healthier Tips for Daal
- Reduce tarka oil from 3 tablespoons to 1 — saves ~240 kcal per pot without significant flavour loss
- Use masoor or moong daal for the quickest cooking and lowest calorie options
- Avoid daal makhani — the cream and butter add 150–200 kcal per bowl
- Eat daal at dinner — its high fibre and protein makes it the most filling evening option
- Add spinach or tomatoes to increase micronutrient density without adding calories
- Cook a large batch and refrigerate — daal keeps well and is practical for meal planning
Burn This Food
Approximate activity to burn a full daal + 2 roti dinner (~420 kcal):
| Activity | Approx. Duration |
|---|---|
| Brisk walking | ~76–90 min |
| Jogging | ~37–44 min |
| Cycling (moderate) | ~46–54 min |
| Cricket / football | ~55–68 min |
Related Pages
FAQs About Daal Calories
How many calories in daal?
A 1-cup (240ml) serving of home-made masoor or moong daal contains approximately 165–210 calories. Tarka daal runs 220–300 kcal. Daal makhani (with cream) is significantly higher at 350–480 kcal per cup.
Is daal good for weight loss?
Excellent. High protein + high fibre creates strong satiety. Daal-roti dinner at ~400–430 kcal keeps you full for 4–5 hours. It is one of the most weight-loss-effective Pakistani traditional meals.
Is daal high in protein?
Yes — 12–18g per cup depending on type. Combined with rice or roti, which provide methionine, daal creates a complete protein. Two cups per day provides 24–36g plant protein at under 500 kcal.
Which daal has the most calories?
Daal makhani (black lentil with cream and butter) is highest at 350–480 kcal per cup. Among standard daals, chana daal and mash ki daal are higher at ~210–280 kcal; masoor and moong are lower at ~165–210 kcal.
How can I reduce daal calories?
The single biggest lever is the tarka oil — reducing from 3 tbsp to 1 tbsp saves ~240 kcal per pot. Avoid cream-based daals. Use masoor (red lentil) — the lowest calorie, fastest-cooking daal option.
📊 Values are estimates. Calories vary with lentil type, oil used, and portion. See Data Sources.