Legumes
How many calories in Indian Masoor Dal?
A nutritious and hearty Indian lentil dish, rich in protein and fiber, perfect with rice or bread.
Per 100 g
116 kcal
1 cup
232 kcal
(200 g)
| Protein | Carbs | Fat |
|---|---|---|
| 9 g / 100g | 20 g / 100g | 0.6 g / 100g |
In numbers
Where the calories come from
Protein 30% · Carbs 66% · Fat 4%
Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.
- 1 cup (200 g, 232 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 cup takes about 57 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).
Compared with similar foods
Indian Masoor Dal is number 2 of 6 by calories per 100 g, lowest first. The similar foods average 156 kcal per 100 g.
| Food | kcal / 100 g | Protein / 100 g |
|---|---|---|
| Spiced Lentil Stew | 90 | 6.5 g |
| Indian Masoor Dal | 116 | 9 g |
| Lentil Vegetable Stew | 120 | 9 g |
| Stuffed Grape Leaves | 160 | 3.5 g |
| Oven-Baked Falafel | 196 | 9 g |
| African Peanut Stew | 215 | 9 g |
Nutrition data updated June 13, 2026.
Health score
8/10
Weight loss suitability
High in protein and fiber, excellent for weight loss diets.
Frequently asked questions
- Is this dish gluten-free?
- Yes, masoor dal is naturally gluten-free.
- How can I spice it up?
- Add cumin and chili powder for a spicy kick.
- What can I serve it with?
- It pairs well with rice or flatbreads like naan.
Related foods
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