Daal Gosht Calories Calculator
Daal Gosht is one of Pakistan's most nourishing and economical main dishes — a slow-simmered combination of whole lentils or split pulses with bone-in mutton or beef, spiced with a simple masala of tomatoes, onions, and whole spices. At 145 kcal per 100g — the second-lowest calorie density in Pakistan Batch 1 — it offers exceptional nutritional value: protein from meat, complex carbohydrates from lentils, dietary fibre, iron, and folate in a single, deeply satisfying bowl.
Daal Gosht Calculator
To burn about 145 kcal you may need roughly:
Daal Gosht nutrition tips
Daal Gosht's very low calorie density (145 kcal per 100g) comes from the high water and fibre content of the lentils. The combination of soluble fibre from the daal and protein from the meat creates exceptional satiety per calorie — one of the most filling Pakistani dishes by weight relative to calorie content. The primary calorie variables are oil used in the tarka (tempering) and meat fat content.
How to use this calculator
Enter your serving weight in grams. A typical Daal Gosht serving is 300–450g (including a generous broth). The dish is often served in a bowl alongside roti or rice. The calculator uses 145 kcal per 100g based on masoor, chana, or mash daal with bone-in mutton and controlled oil.
Best for fitness goals
Daal Gosht is one of the most nutritionally complete Pakistani dishes. The lentils provide complex carbohydrates and fibre while the meat provides complete animal protein. Together they deliver all essential amino acids alongside plant-based nutrients like folate, iron, and potassium.
Daal Gosht — Complete Pakistan Calorie Guide
Daal Gosht is the intersection of Pakistan's two great culinary traditions: the pulse-cooking heritage of South Asian vegetarian cuisine and the meat-centric celebration of Pakistani food culture. By combining both in a single pot, Daal Gosht achieves a nutritional completeness that neither element can reach alone. The lentils — whether chana daal, masoor daal, mash daal, or a combination — provide complex carbohydrates, dietary fibre, plant protein, folate, iron, and potassium. The meat — typically bone-in mutton or beef — provides complete animal protein, zinc, B12, and heme iron (the most bioavailable form). Slow-cooked together, the two components exchange flavour and nutrition in a way that makes Daal Gosht something greater than the sum of its parts.
At 145 kcal per 100g, Daal Gosht has one of the lowest calorie densities of any Pakistani main dish. This is primarily a function of the lentils, which are 60–70% water when cooked and provide substantial bulk and fibre at minimal caloric cost. A 400g serving of Daal Gosht — a very filling, generous portion — delivers only 580 kcal while providing 52g protein and 56g carbohydrates. This extraordinary satiety-to-calorie ratio makes Daal Gosht one of the most genuinely weight-loss-friendly traditional Pakistani dishes available.
Portion Size Guide
| Portion | Estimated Calories | Typical Use |
|---|---|---|
| Small bowl (~250g) | ~363 kcal | Light meal |
| Standard bowl (~350g) | ~508 kcal | Regular home serving |
| Large bowl (~450g) | ~653 kcal | Generous serving |
| With 1 chapati | ~508 kcal + ~130 kcal | Complete home meal |
Different Daal Varieties and Calorie Differences
The specific lentil used affects both calorie content and nutritional profile. Chana daal (split Bengal gram) Gosht is the most common and produces the thickest gravy at approximately 155–165 kcal per 100g. Masoor daal Gosht is slightly lighter at 140–150 kcal per 100g. Mash daal (black gram) Gosht is comparable to masoor at 140–145 kcal per 100g. Mixed daal preparations vary based on the proportions used. All versions provide similar protein from the meat component, but differ in fibre content — chana daal being highest in fibre (2.6g per 100g cooked).
Macronutrient Breakdown per 100g
| Nutrient | Per 100g | Per 350g serving |
|---|---|---|
| Calories | 145 kcal | 508 kcal |
| Protein | 13g | 46g |
| Carbohydrates | 14g | 49g |
| Fat | 5g | 18g |
Weight Loss Tips
Daal Gosht is genuinely exceptional for weight loss. The combination of soluble fibre from lentils and animal protein from meat creates one of the strongest satiety responses available in Pakistani cuisine — superior to pure-meat dishes because lentil fibre slows gastric emptying and feeds beneficial gut bacteria, both of which support appetite regulation. A 400g serving at only 580 kcal keeps most people full for 4–6 hours. For weight loss, control oil in the tarka (use 1 tablespoon maximum), use lean meat, and serve with one chapati rather than rice. Skip the additional oil-drizzle that some restaurants add before serving.
Muscle Gain and Active Lifestyle
For active individuals and gym-goers, Daal Gosht provides a nutritional profile that supports both energy and muscle recovery. The carbohydrates from lentils provide sustained energy for training, while the protein from meat supports muscle protein synthesis. A 400g serving delivers 52g protein and 56g carbohydrates — a macro combination approaching what sports nutritionists recommend for post-training recovery: roughly 1g protein and 1g carbohydrate per kg body weight within two hours of training. Daal Gosht achieves this target through entirely natural, culturally authentic Pakistani food — no supplements required.
Activity Burn Estimates
| Activity | Time to burn 508 kcal (350g serving) |
|---|---|
| Brisk walking (5 km/h) | ~85 minutes |
| Jogging (8 km/h) | ~44 minutes |
| Swimming | ~48 minutes |
| Cycling (moderate) | ~57 minutes |
Daal Gosht in Pakistani Household Cooking
Daal Gosht is a dish that rarely appears on restaurant menus but holds a cherished place in Pakistani home cooking. It is associated with Sunday family lunches, winter dinners when a hot, filling pot of something nutritious is most welcome, and the practical wisdom of Pakistani housewives who discovered generations ago that extending meat with lentils produced a more filling, more nutritious, and more economical dish than meat alone. Every Pakistani household has its own version — the ratio of daal to meat, the specific spices, whether the daal is left whole or partially mashed. These variations are not deficiencies but a record of family food history, each recipe carrying the personality of the cook who developed it.
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FAQs
How many calories in Daal Gosht?
A standard 350g serving contains approximately 508 kcal. A 250g serving is around 363 kcal.
Is Daal Gosht good for weight loss?
Daal Gosht is one of the best Pakistani weight-loss foods — at 145 kcal/100g with strong fibre and protein content, a large serving delivers exceptional satiety at a low calorie cost.
How much protein does Daal Gosht have?
13g protein per 100g. A 350g serving provides approximately 46g protein from the meat and plant protein components combined.
What type of daal is best for Daal Gosht?
Chana daal, masoor daal, and mash daal are all commonly used. Chana daal produces the thickest gravy and highest fibre content. Masoor daal creates a lighter, more liquid consistency.
Can Daal Gosht be made with chicken?
Yes — chicken Daal Gosht using bone-in chicken pieces instead of mutton or beef is lighter in calories (approximately 130–140 kcal/100g) and cooks faster.
Nutritional data based on standard Pakistani recipes and regional databases. Values vary by preparation method, oil quantity, and portion size. Use as a general guide only.