Dal is eaten in over 70% of Indian households every single day. But most people don’t know exactly what’s inside their bowl.
Whether you eat toor dal, moong dal, or masoor dal — understanding the dal nutritional value per 100g helps you make smarter food choices.
In this article, I break down exactly what dal gives your body, why it belongs in every diet, and how to get the most out of every serving.
What is the Nutritional Value of Dal Per 100g?
Per 100g of cooked plain toor dal, you get 107 kcal. It contains 69% carbohydrates, 27% protein, and just 4% fat.
This makes dal a high-protein, low-fat food that suits almost every diet goal — from weight loss to muscle gain.
Here is the full nutritional breakdown of cooked dal per 100g:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 107 kcal |
| Carbohydrates | 18.3 g |
| Dietary Fiber | 3.0 g |
| Sugar | 0.7 g |
| Protein | 7.2 g |
| Fat | 0.5 g |
| Sodium | 330.4 mg |
| Cholesterol | 0 mg |
Raw toor dal has 331 kcal per 100g. Cooking reduces calorie density because dal absorbs water, significantly lowering calories per gram.
Why Dal Is a Nutritionist’s Top Recommendation?
Dal delivers plant-based protein at a very low calorie cost. It also gives you dietary fiber, copper, phosphorus, selenium, and thiamine.
These nutrients support digestion, bone health, and immune function.
According to a 2016 meta-analysis published in the American Journal of Clinical Nutrition, regular pulse consumption leads to a significant reduction in body weight and fat mass.
Dal is one of the most complete plant proteins in the Indian diet, and I recommend it to every patient I work with.
How Do Dal Calories Change Based on Recipe?
The nutritional profile of dal changes based on how you cook it. Plain dal without tadka has the fewest calories.
Adding ghee, oil, cream, or coconut milk increases fat and calorie content.
Adding vegetables like spinach, bottle gourd, or tomato boosts fiber without many extra calories.
A watery dal has fewer calories per 100g than a thick, concentrated version. Always be mindful of the tadka and fat you add.
Dal and Weight Management
Studies show that eating pulses like dal regularly leads to measurable fat loss.
In a 2016 systematic review of 21 randomised controlled trials, participants who ate pulses regularly lost an average of 0.34 kg more than those who didn’t, without even changing their total calorie intake.
The high fiber and protein content of dal keeps you full for longer and reduces overeating naturally.
Health Benefits of Eating Dal Daily
Dal actively protects your long-term health.
Research published in the European Journal of Nutrition (2022) shows that regular pulse consumption lowers fasting glucose and HbA1c levels.
It also improves insulin resistance in both diabetic and non-diabetic adults.
The potassium and magnesium in dal support healthy blood pressure.
A 2018 study found that a diet rich in dal improves insulin sensitivity, triglyceride levels, and cholesterol levels in women with PCOS.
The selenium content also directly supports thyroid hormone synthesis.
Also Read:
Final Thoughts
Dal is far more than comfort food.
Per 100g, it gives you 107 kcal, 7.2g protein, and 3g of fiber — making it one of the most nutrient-dense foods in any Indian kitchen.
Whether your goal is weight loss, blood sugar management, or simply eating better, eating dal daily is one of the simplest and most effective changes you can make.
Start with one bowl a day. Your body will thank you for it.
Frequently Asked Questions
What is the nutritional value of dal per 100g?
Cooked dal gives you 107 kcal, 7.2g protein, 18.3g carbohydrates, 3g fiber, and 0.5g fat per 100g. It is also rich in selenium, copper, and phosphorus.
Is dal high in protein?
Yes. Dal provides 7.2g of protein per 100g when cooked. Raw dal has 21.7g per 100g, but cooking reduces concentration as it absorbs water.
Can I eat dal every day?
Absolutely. Eating dal daily supports weight loss, blood sugar control, heart health, and immunity. It is one of the best dietary habits you can build.
Is dal good for weight loss?
Yes. Dal is rich in fiber and protein — both keep you full and reduce hunger. A 2016 meta-analysis linked regular pulse consumption to measurable fat and weight loss.
Which dal is the healthiest?
Moong dal is easiest to digest and great for weight loss. Chana dal is higher in fiber. Masoor dal is rich in iron. Rotating different dals gives you a wider range of nutrients.
Does dal raise blood sugar?
No. Dal has a low glycemic index and actually helps stabilise blood sugar. A 2022 study showed it significantly lowers HbA1c and fasting glucose levels.
🥣 Did You Know 100g of Dal Gives You 107 kcal and 7.2g of Protein?
Dal isn’t just comfort food — it’s one of the most nutrient-packed foods in your kitchen. 💪
✅ High in plant protein ✅ Rich in fiber ✅ Supports weight loss, blood sugar & heart health ✅ Backed by clinical research
💬 Drop a 🍲 if dal is a daily staple in your home!
#DalNutrition #IndianDiet #HealthyEating #PlantProtein #NutritionFacts #WeightLoss #DalCalories #HealthyIndia #NutritionistTips