Dals & pulses · Veg
Masoor Dal calories & nutrition
मसूर दाल
Quick answer
Masoor Dal, 1 katori cooked dal (≈30 g dry): about 97 kcal, 7.3 g protein, 15.8 g carbs and 0.2 g fat. Per 100 g (dry (uncooked) dal): 322 kcal and 24.4 g protein.
Masoor dal (split red lentils) cooks in minutes and is among the highest-protein dals, with good iron content as well.
Nutrition per serving
Choose a serving size. Values are for dry (uncooked) dal.
1 katori cooked dal (≈30 g dry)
97kcal
7.3 g protein · 15.8 g carbs · 0.2 g fat
| Calories | 97 kcal |
|---|---|
| Protein | 7.3 g |
| Carbohydrates | 15.8 g |
| Fat | 0.2 g |
| Fibre | 3.1 g |
Nutrition per 100 g
For dry (uncooked) dal.
| Calories | 322 kcal |
|---|---|
| Protein | 24.4 g |
| Carbohydrates | 52.5 g |
| Fat | 0.8 g |
| Fibre | 10.4 g |
| Calcium | 44 mg |
| Iron | 7.1 mg |
Is masoor dal good for your goals?
Weight loss
Masoor Dal is filling for its calories thanks to its fibre (1 katori cooked dal (≈30 g dry): about 97 kcal). A good fit for a calorie deficit in normal portions.
Muscle building
A useful protein source with about 7.6 g of protein per 100 kcal. Combine it with other protein foods across the day.
- Values are for dry dal — weigh before cooking for accurate tracking.
- Add a squeeze of lemon or eat with vitamin C-rich vegetables to help iron absorption.
- Thicker dal means more dal per katori — and more protein and calories.
Masoor Dal vs moong dal
| Nutrient | Masoor Dal | Moong Dal |
|---|---|---|
| Calories | 322 kcal | 326 kcal |
| Protein | 24.4 g | 23.9 g |
| Carbs | 52.5 g | 52.6 g |
| Fat | 0.8 g | 1.4 g |
| Fibre | 10.4 g | 9.4 g |
| Protein per 100 kcal | 7.6 g | 7.3 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Masoor Dal, 1 katori cooked dal (≈30 g dry): about 97 kcal, with 7.3 g protein, 15.8 g carbohydrate and 0.2 g fat.
Masoor Dal, 50 g dry: about 161 kcal, with 12.2 g protein, 26.3 g carbohydrate and 0.4 g fat.
100 g of dry (uncooked) dal has about 24.4 g protein and 322 kcal — roughly 7.6 g of protein per 100 kcal.
Masoor Dal is filling for its calories thanks to its fibre (1 katori cooked dal (≈30 g dry): about 97 kcal). A good fit for a calorie deficit in normal portions.
A useful protein source with about 7.6 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 B013 “Lentil 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.
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