Dals & pulses · Veg
Chana Dal calories & nutrition
चना दाल
Quick answer
Chana Dal, 1 katori cooked dal (≈30 g dry): about 99 kcal, 6.5 g protein, 14 g carbs and 1.6 g fat. Per 100 g (dry (uncooked) dal): 329 kcal and 21.6 g protein.
Chana dal (split Bengal gram) is nutty, filling and very high in fibre. It's also the base of besan (gram flour).
Nutrition per serving
Choose a serving size. Values are for dry (uncooked) dal.
1 katori cooked dal (≈30 g dry)
99kcal
6.5 g protein · 14 g carbs · 1.6 g fat
| Calories | 99 kcal |
|---|---|
| Protein | 6.5 g |
| Carbohydrates | 14 g |
| Fat | 1.6 g |
| Fibre | 4.5 g |
Nutrition per 100 g
For dry (uncooked) dal.
| Calories | 329 kcal |
|---|---|
| Protein | 21.6 g |
| Carbohydrates | 46.7 g |
| Fat | 5.3 g |
| Fibre | 15.2 g |
| Calcium | 46 mg |
| Iron | 6.1 mg |
Is chana dal good for your goals?
Weight loss
Chana Dal is filling for its calories thanks to its fibre (1 katori cooked dal (≈30 g dry): about 99 kcal). A good fit for a calorie deficit in normal portions.
Muscle building
A useful protein source with about 6.6 g of protein per 100 kcal. Combine it with other protein foods across the day.
- Its high fibre makes chana dal very filling for the calories.
- Soak for 1–2 hours to cut cooking time.
- Besan chilla is a quick way to use the same legume at breakfast.
Chana Dal vs toor dal
| Nutrient | Chana Dal | Toor Dal |
|---|---|---|
| Calories | 329 kcal | 331 kcal |
| Protein | 21.6 g | 21.7 g |
| Carbs | 46.7 g | 55.2 g |
| Fat | 5.3 g | 1.6 g |
| Fibre | 15.2 g | 9.1 g |
| Protein per 100 kcal | 6.6 g | 6.6 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Chana Dal, 1 katori cooked dal (≈30 g dry): about 99 kcal, with 6.5 g protein, 14 g carbohydrate and 1.6 g fat.
Chana Dal, 50 g dry: about 165 kcal, with 10.8 g protein, 23.4 g carbohydrate and 2.7 g fat.
100 g of dry (uncooked) dal has about 21.6 g protein and 329 kcal — roughly 6.6 g of protein per 100 kcal.
Chana Dal is filling for its calories thanks to its fibre (1 katori cooked dal (≈30 g dry): about 99 kcal). A good fit for a calorie deficit in normal portions.
A useful protein source with about 6.6 g of protein per 100 kcal. Combine it with other protein foods across the day.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code B001 “Bengal gram, dal”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.
Related foods
- 326 kcal / 100 g dry
Moong Dal
1 katori cooked dal (≈30 g dry): 98 kcal · 7.2 g protein
- 287 kcal / 100 g dry
Kala Chana (Black Chickpeas)
1 katori cooked chana (≈40 g dry): 115 kcal · 7.5 g protein
- 299 kcal / 100 g dry
Rajma (Red Kidney Beans)
1 katori cooked rajma (≈40 g dry): 120 kcal · 8 g protein
- 322 kcal / 100 g dry
Masoor Dal
1 katori cooked dal (≈30 g dry): 97 kcal · 7.3 g protein
- 377 kcal / 100 g dry
Soybean
1 katori cooked soybean (≈30 g dry): 113 kcal · 11.3 g protein