Dal calories
Dal is a cooked dish, so its calories depend on who made it. Our reference recipe lands at 112 kcal per 100 g, and a 260 g plate comes to about 291 kcal.
A serving covers about 15% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 195 to 387 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (260 g) |
|---|---|---|
| kcal | 112 | 291 |
| Protein, g | 6.2 | 16.1 |
| Fat, g | 3.5 | 9.1 |
| Carbs, g | 15.0 | 39.0 |
| Fiber, g | 5.8 | 15.1 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 130 g | 146 kcal | 98-194 | 4,500 |
| 1 · 260 g | 291 kcal | 195-387 | 9,100 |
| 1½ · 390 g | 437 kcal | 293-581 | 13,600 |
| 2 · 520 g | 582 kcal | 390-775 | 18,100 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 9,100 steps, or 71 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Shoot it from above so the whole plate is in frame. If it's oilier than usual, add “lots of oil” to the description, and Kalorea will lean to the top of the range.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Stuffed peppers | 103 | 278 kcal / 270 g | 5.2 g |
| Lagman | 107 | 482 kcal / 450 g | 7.1 g |
| Ramen | 111 | 610 kcal / 550 g | 6.0 g |
| Dal | 112 | 291 kcal / 260 g | 6.2 g |
| Mashed potatoes | 113 | 226 kcal / 200 g | 1.9 g |
| Cabbage rolls | 119 | 309 kcal / 260 g | 6.3 g |
| Lo mein | 121 | 363 kcal / 300 g | 4.8 g |
| Spaghetti bolognese | 121 | 424 kcal / 350 g | 5.8 g |
| Pot roast | 123 | 430 kcal / 350 g | 14.8 g |
Lightest in this group per 100 g: Stuffed peppers.
Where the numbers come from
This is a home-style dish, so there's no single lab value. We built it from USDA ingredients using this recipe, then divided by its total weight:
The ±33% range reflects how much real recipes and portions differ: more oil, fattier meat or a bigger scoop all move it.
Questions
How many calories in dal?
Dal has about 112 kcal per 100 g. A typical 260 g serving is about 291 kcal, and realistically anywhere from 195 to 387 kcal depending on the recipe and portion.
How much protein is in dal?
6.2 g of protein per 100 g, or about 16.1 g in a 260 g serving.
Your plate isn't a lab sample
Snap your own dal and Kalorea estimates what's actually on your plate, with a range and macros.