Daal Mash Calories Calculator
Calculate daal mash calories, protein and fiber for Pakistani meals.
Daal Mash nutrition tips
Daal mash is filling and budget-friendly. Avoid excess tarka oil if weight loss is the goal.
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.
Daal Mash Calories Guide
Daal mash (also spelled daal maash or urad daal) is made from white split urad lentils — one of the richest dals in protein, fibre, and essential minerals. In Pakistan, daal mash is typically made whole (sabut urad) or dehusked white (dhuli urad), slow-cooked until creamy and tempered with a generous tarka of ghee or oil, garlic, whole red chillies, and cumin. It is a classic winter dal, often described as the most nutritious everyday dal. A 200g serving with tarka contains approximately 240–360 kcal.
Daal Mash Portion Size Table
| Serving | Approx. Weight | Est. Calories | Protein |
|---|---|---|---|
| Small bowl | ~150g | ~180–260 kcal | ~12–18g |
| Standard serving | ~200g | ~240–360 kcal | ~16–24g |
| Large bowl | ~280g | ~330–500 kcal | ~22–33g |
| Per 100g (cooked, medium tarka) | 100g | ~120–160 kcal | ~8–12g |
Is Daal Mash Good for Weight Loss?
Daal mash is one of the most filling dals per calorie — the high protein and fibre content of urad lentils makes it very satiating. A 200g bowl paired with 2 roti gives a complete meal around 470–620 kcal with sustained fullness. For weight loss, use oil rather than ghee in the tarka (or use a smaller quantity of ghee), and keep the portion to 150–200g.
Is Daal Mash Good for Muscle Gain?
Urad dal is the highest-protein everyday dal — approximately 8–12g per 100g cooked. A 280g bowl provides 22–33g of plant protein, making it competitive with many meat dishes. Pair with a boiled egg or chicken on the side for a complete amino acid profile, or combine with rice for the complementary protein effect.
Daal Mash vs. Chana Daal
| Dal (~200g cooked) | Est. Calories | Protein | Notes |
|---|---|---|---|
| Daal Mash (urad) | ~240–360 kcal | ~16–24g | Highest protein dal, creamy |
| Chana Daal | ~220–320 kcal | ~14–20g | High fibre, nutty texture |
| Moong Daal (yellow) | ~180–260 kcal | ~12–16g | Lightest, most digestible |
Healthier Tips
- Use 1 tablespoon of ghee for the tarka rather than 2–3 — the flavour is still rich
- Soak urad dal overnight — it cooks faster and is easier to digest
- Add ginger in the cooking — it improves digestibility of urad lentils
- Eat with whole wheat roti for maximum fibre benefit
- Daal mash reheats well — cook a large batch to avoid relying on takeaway
Burn This Food
Approximate activity to burn a standard daal mash bowl (~300 kcal):
| Activity | Approx. Duration |
|---|---|
| Brisk walking | ~54–66 min |
| Jogging | ~26–32 min |
| Cycling (moderate) | ~34–40 min |
Related Pages
FAQs
How many calories in daal mash?
A standard 200g serving with tarka contains approximately 240–360 calories. Per 100g, cooked daal mash runs roughly 120–160 kcal. The tarka (ghee/oil tempering) adds the most calories.
Is daal mash high in protein?
Yes — it is the highest-protein everyday daal. A 200g bowl provides approximately 16–24g of plant protein. It is particularly popular in gym diets for vegetarians.
Is daal mash good for weight loss?
Yes — high protein and high fibre make it very filling. Use minimal oil in the tarka and pair with roti for a satisfying weight-loss meal. A 200g bowl + 2 rotis is approximately 470–600 kcal.
Is daal mash the same as urad daal?
Yes. Daal mash is the Pakistani name for urad daal (split or whole black lentils, dehusked to white). The dehusked white version is most common in Pakistani home cooking.
📊 Calorie values are estimates. Actual calories vary with ghee/oil quantity, cooking method, and serving size. See Data Sources.