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Dal Calories
Protein- and fiber-rich Indian lentil stew
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Dal (200 g) has 220 calories. That works out to 110 calories per 100 g. It contains 35 g of carbs, 13 g of protein, 2.4 g of fat and 11 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Dal?
Dal is a broad family of Indian dishes made by simmering lentils or other split pulses with spices until soft. Depending on the pulse and region, it can be thick and creamy or more brothy; yellow lentil dal often has a gently grainy texture and a warm, earthy flavour. A spiced oil poured over the top adds fragrance and richness.
It is commonly served with rice or flatbread as part of a meal, and can be eaten at lunch or dinner. For English-speaking diners outside South Asia, it also makes an easy plant-based centrepiece alongside vegetables. Dal offers both protein and fibre; use a modest amount of finishing oil if you’d like a lighter bowl.
Dal Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
17.5g
· 6% DV
Protein
6.5g
· 13% DV
Fat
1.2g
· 2% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 24% · Fat 10%
Dal Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
Folate
45µg · 11% DV
B6
0.15mg · 9% DV
Biotin
2µg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Iron
2mg · 11% DV
Sodium
220mg · 10% DV
Zinc
1mg · 9% DV
How Nutritious Is Dal?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Dal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dal
To burn the 110 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Dal Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Dal Contain Allergens?
No known major allergens
Which Diets Is Dal Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dal Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
Compare Dal
Foods Similar to Dal
Frequently Asked Questions About Dal
What is dal made of?
Dal is a South Asian dish made by simmering split pulses, such as lentils, peas, or beans, until tender. Recipes vary by region and may leave the pulses whole or mash them into a thick, stew-like consistency.
How is dal different from curry?
Dal is centered on pulses cooked until soft, while “curry” is a broad term for many spiced dishes, often featuring vegetables, meat, or fish. Dal may be served as part of a meal alongside other curries, rice, or bread.
How do you make dal from scratch?
Rinse split lentils, simmer them in water until soft, and season with salt and spices such as turmeric. For a classic finishing touch, briefly fry aromatics and spices in oil, then pour this mixture over the cooked dal.
What is the fried spice topping on dal called?
The hot, spiced oil poured over dal is called tadka, also known as tarka or tempering. Cooks briefly sizzle ingredients such as cumin, mustard seeds, garlic, or dried chile in oil to release their aroma before adding them to the dish.
Which lentils are best for dal?
Red or yellow split lentils cook down quickly and make a smooth, soft dal. Other dals use split pigeon peas, mung beans, or whole lentils for a different texture, so the best choice depends on the regional style you want to make.
Why did my dal turn out watery?
Dal can be watery if it contains too much cooking liquid or has not simmered long enough. Simmer it uncovered, stirring occasionally, until it thickens; mashing some of the softened lentils also helps create a creamier texture.
What should you serve with dal?
Dal is commonly served with rice, such as basmati, or flatbreads like roti and naan. Add a vegetable side, chutney, or cooling raita for a more complete meal and a contrast to the spices.
Can you freeze dal?
Yes, dal freezes well when cooled and packed in airtight, freezer-safe portions. Leave room for expansion, thaw it in the refrigerator, then reheat it thoroughly; add a splash of water if thawing has made it too thick.
How long does cooked dal last in the fridge?
Cooked dal keeps for about three to four days in the refrigerator when transferred promptly to a covered container. Reheat only the portion you plan to eat, stirring until it is hot throughout.
How do you stop dal from sticking to the pot?
Use a heavy-based pot, keep the dal at a gentle simmer, and stir more often as it thickens. Pulses can settle and catch on the bottom, especially late in cooking, so lower the heat and add a little water if needed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.