What is red lentil dal?

Red lentil dal is a stew made from cooked red lentils, flavored with spices and herbs.

Is it high in protein?

Yes, red lentils are a great source of plant-based protein.

It can be served with rice, naan, or on its own as a hearty soup.

Legumes

A comforting dish made with red lentils, spices, and herbs, great for any meal.

Per 100 g

120 kcal

1 serving

240 kcal

(200 g)

Protein	Carbs	Fat
9 g / 100g	20 g / 100g	3 g / 100g

Where the calories come from

Protein 25% · Carbs 56% · Fat 19%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 serving (200 g, 240 kcal) is 12% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 serving takes about 59 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Red Lentil Dal is number 3 of 6 by calories per 100 g, lowest first. The similar foods average 156 kcal per 100 g.

Nutrition data updated June 12, 2026.

9/10

Low in calories and high in protein, making it a staple for weight management.

What is red lentil dal?: Red lentil dal is a stew made from cooked red lentils, flavored with spices and herbs.
Is it high in protein?: Yes, red lentils are a great source of plant-based protein.
How can I serve dal?: It can be served with rice, naan, or on its own as a hearty soup.

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