Nutrition facts · Beans, nuts and seeds
Calories in Chana dal (cooked)
Cooked chana dal has 164 calories per 100 g, and a 1 cup cooked serving (164 g) has 269 calories. Most of those calories come from carbohydrates (27.4 g per 100 g), with a solid share from protein (8.9 g) and very little from fat (2.6 g).
Calories come from: Carbs 65% · Fat 14% · Protein 21%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 164 kcal | 8.9 g | 27.4 g | 2.6 g |
| 1 cup, cooked | 164 g | 269 kcal | 14.5 g | 45 g | 4.2 g |
Full nutrition (Per 100 g)
| Calories | 164 kcal |
|---|---|
| Protein | 8.9 g |
| Carbohydrates | 27.4 g |
| of which sugars | 4.8 g |
| Fiber | 7.6 g |
| Fat | 2.6 g |
| of which saturated | 0.3 g |
| Sodium | 7 mg |
What changes the calories
- Dry chana dal absorbs a lot of water as it cooks, so the same amount weighed dry has far more calories per gram than it does cooked.
- Tempering with ghee or oil (tadka) adds the calories of that fat on top of the dal itself.
- How thick or thin the dal is matters: a watery dal has fewer calories per bowl than a thick one made from the same amount of lentils.
- Add-ins like coconut, cream or extra vegetables change the total calories of the finished dish.
Tips for logging it accurately
- Weigh your cooked dal in grams, or weigh the dry lentils before cooking and log them as dry, but don't mix the two.
- Log any ghee, oil or butter used for tempering separately so the cooking fat is counted.
- In BerryFit, snap a photo of your bowl and then adjust the portion and add the tadka fat if it isn't already included.
Log Chana dal (cooked) in seconds
Snap a photo of your meal or search for Chana dal (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 1 cup of cooked chana dal?
One cup of cooked chana dal (164 g) has 269 calories, with 14.5 g protein, 45 g carbs and 4.2 g fat.
Is chana dal high in protein?
Cooked chana dal has 8.9 g of protein per 100 g, and 14.5 g in a 1 cup cooked serving. Carbohydrates still make up the largest share of its calories.
How does chana dal compare to other beans?
At 164 calories per 100 g cooked, it matches cooked chickpeas and is a little higher than cooked pinto beans (143) or navy beans (140).
Does chana dal have fiber?
Yes, cooked chana dal has 7.6 g of fiber per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, FDC ID 173757); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
