Nutrition facts · Beans, nuts and seeds
Calories in Toor dal (cooked)
Cooked toor dal has 121 calories per 100 g, and a 1-cup serving of cooked dal (168 g) has 203 calories. Most of those calories come from carbohydrates, at 23.3 g per 100 g, with a useful 6.8 g of protein and very little fat at 0.4 g.
Calories come from: Carbs 75% · Fat 3% · Protein 22%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 121 kcal | 6.8 g | 23.3 g | 0.4 g |
| 1 cup, cooked | 168 g | 203 kcal | 11.4 g | 39.1 g | 0.6 g |
Full nutrition (Per 100 g)
| Calories | 121 kcal |
|---|---|
| Protein | 6.8 g |
| Carbohydrates | 23.3 g |
| Fiber | 6.7 g |
| Fat | 0.4 g |
| of which saturated | 0.1 g |
| Sodium | 5 mg |
What changes the calories
- Dry, uncooked toor dal is far more calorie-dense by weight than cooked dal, because it absorbs water as it boils, so make sure you know which weight you have.
- A tadka or tempering of ghee or oil adds the calories of that fat on top of the dal itself, and it can easily become the biggest variable in the bowl.
- How thick or thin you cook it matters: a watery dal has fewer calories per cup than a thick one because more of the volume is water.
- Additions like coconut, cream, or butter in restaurant-style dal raise the calories beyond plain boiled dal.
Tips for logging it accurately
- Weigh your cooked dal in grams and log it as cooked toor dal, or weigh the dry lentils before cooking and log them as dry if you are cooking a big batch.
- Log the ghee or oil used in the tempering separately, dividing the total by the number of servings in the pot.
- In BerryFit, snap a photo of your dal and rice plate, then adjust the portion sizes so the dal and any rice or roti are each counted accurately.
Log Toor dal (cooked) in seconds
Snap a photo of your meal or search for Toor 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 toor dal?
One cup of cooked toor dal (168 g) has 203 calories, with 11.4 g protein, 39.1 g carbs and 0.6 g fat. This is for plain boiled dal without added oil or ghee.
How much protein is in toor dal?
Cooked toor dal has 6.8 g of protein per 100 g, or 11.4 g per cooked cup. It also provides 6.7 g of fiber per 100 g.
Is toor dal lower in calories than other lentils and beans?
It is very similar. Cooked toor dal has 121 calories per 100 g, compared with 116 for cooked lentils, 118 for cooked split peas and 127 for cooked kidney beans.
Does adding tadka change the calories in dal?
Yes. Tempering with ghee or oil adds the calories of the fat used, so a dal with tadka will have more calories than plain boiled dal. Log the fat separately for an accurate count.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Pigeon peas (red gram), mature seeds, cooked, boiled, without salt, FDC ID 172437); 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.
