Dal and Lentil Calories: 16 Dishes Compared

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Lowest-calorie dal and lentil dishes: Tomato Rasam, 50 calories (1 serving, 250 ml). Most protein: Dal Fry, 18 g (1 cup dal fry, 198 g).

We have nutrition pages for 16 dal and lentil dishes. Per serving they run from 50 calories for Tomato Rasam (1 serving, 250 ml) to 230 calories for Fried Lentils (1 cup cooked, 198 g). Each row links to the full page for that item.

Lowest calories50calTomato RasamHighest calories230calDal FryMost protein18gDal Fry

Tomato Rasam1 serving (250 ml)50calProtein 1.5 g · Carbs 10 g · Fat 0.5 gDal (Lentils)100 g116calProtein 9 g · Carbs 20 g · Fat 0.4 gLentils (Cooked)1/2 cup cooked lentils (99 g)116calProtein 9 g · Carbs 20 g · Fat 0.4 gMasoor Dal100 g116calProtein 9 g · Carbs 20 g · Fat 0.4 gMoong Dal100 g120calProtein 7 g · Carbs 19 g · Fat 1 gDal Curry1 serving dal curry (250 g cooked)150calProtein 9.5 g · Carbs 24 g · Fat 2 gDrumstick Lentils Soup1 cup (240 ml)150calProtein 8 g · Carbs 22 g · Fat 3 gSambar1 cup of sambar (240 g, cooked)150calProtein 8 g · Carbs 18 g · Fat 3 gToor Dal1 cup cooked (150 g)162calProtein 11.4 g · Carbs 28.2 g · Fat 0.6 gDal Paratha1 dal paratha (70 g)177calProtein 4.2 g · Carbs 21 g · Fat 6 gLentil Soup1 cup lentil soup (248 g)180calProtein 12 g · Carbs 25 g · Fat 4 gDal Tadka1 cup (240 g)182calProtein 9.8 g · Carbs 25.6 g · Fat 4.2 gSprouted Lentils1 cup cooked (198 g)200calProtein 17.4 g · Carbs 39.8 g · Fat 0.8 gMixed Vegetable Sambar1 cup (248 g)213calProtein 11 g · Carbs 29 g · Fat 6.7 gDal Fry1 cup dal fry (198 g)230calProtein 18 g · Carbs 40 g · Fat 0.8 gFried Lentils1 cup cooked (198 g)230calProtein 18 g · Carbs 40 g · Fat 0.8 g

Dal and lentil calories per serving

These 13 rows are per serving, piece or pack. The serving is in the second column, so compare two rows only when the weights match.

Item	Serving	Calories	Protein	Carbs	Fat
Tomato Rasam	1 serving (250 ml)	50	1.5 g	10 g	0.5 g
Lentils (Cooked)	1/2 cup cooked lentils (99 g)	116	9 g	20 g	0.4 g
Dal Curry	1 serving dal curry (250 g cooked)	150	9.5 g	24 g	2 g
Drumstick Lentils Soup	1 cup (240 ml)	150	8 g	22 g	3 g
Sambar	1 cup of sambar (240 g, cooked)	150	8 g	18 g	3 g
Toor Dal	1 cup cooked (150 g)	162	11.4 g	28.2 g	0.6 g
Dal Paratha	1 dal paratha (70 g)	177	4.2 g	21 g	6 g
Lentil Soup	1 cup lentil soup (248 g)	180	12 g	25 g	4 g
Dal Tadka	1 cup (240 g)	182	9.8 g	25.6 g	4.2 g
Sprouted Lentils	1 cup cooked (198 g)	200	17.4 g	39.8 g	0.8 g
Mixed Vegetable Sambar	1 cup (248 g)	213	11 g	29 g	6.7 g
Dal Fry	1 cup dal fry (198 g)	230	18 g	40 g	0.8 g
Fried Lentils	1 cup cooked (198 g)	230	18 g	40 g	0.8 g

Dal and lentil calories per 100 g

These 3 rows are all per 100 g, so they compare directly.

Item	Serving	Calories	Protein	Carbs	Fat
Dal (Lentils)	100 g	116	9 g	20 g	0.4 g
Masoor Dal	100 g	116	9 g	20 g	0.4 g
Moong Dal	100 g	120	7 g	19 g	1 g

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Lowest calorie dal and lentil dishes per serving

1. Tomato Rasam: 50 calories, 1.5 g protein, per 1 serving (250 ml)
2. Lentils (Cooked): 116 calories, 9 g protein, per 1/2 cup cooked lentils (99 g)
3. Dal Curry: 150 calories, 9.5 g protein, per 1 serving dal curry (250 g cooked)
4. Drumstick Lentils Soup: 150 calories, 8 g protein, per 1 cup (240 ml)
5. Sambar: 150 calories, 8 g protein, per 1 cup of sambar (240 g, cooked)

Highest protein dal and lentil dishes per serving

1. Dal Fry: 18 g protein, 230 calories, per 1 cup dal fry (198 g)
2. Fried Lentils: 18 g protein, 230 calories, per 1 cup cooked (198 g)
3. Sprouted Lentils: 17.4 g protein, 200 calories, per 1 cup cooked (198 g)
4. Lentil Soup: 12 g protein, 180 calories, per 1 cup lentil soup (248 g)
5. Toor Dal: 11.4 g protein, 162 calories, per 1 cup cooked (150 g)

Frequently Asked Questions

How much protein is in moong dal?

100 g of moong dal has 7 g of protein, with 120 calories, 19 g of carbs and 1 g of fat.

How much protein is in dal (lentils)?

100 g of dal (lentils) has 9 g of protein, with 116 calories, 20 g of carbs and 0.4 g of fat.

How much protein is in masoor dal?

100 g of masoor dal has 9 g of protein, with 116 calories, 20 g of carbs and 0.4 g of fat.

How many calories are in lentil soup?

A serving of lentil soup (1 cup lentil soup, 248 g) has 180 calories, with 12 g of protein, 25 g of carbs and 4 g of fat.

Which of these dal and lentil dishes is lowest in calories?

Counting the 13 rows listed per serving, the lowest in this chart are Tomato Rasam at 50 calories (1 serving, 250 ml), Lentils (Cooked) at 116 calories (1/2 cup cooked lentils, 99 g) and Dal Curry at 150 calories (1 serving dal curry, 250 g cooked).

Which of these dal and lentil dishes has the most protein?

Fried Lentils has the most protein in this chart at 18 g per serving (1 cup cooked, 198 g), with 230 calories.

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