Dals & pulses · Veg
Toor Dal calories & nutrition
तूर दाल / अरहर
Quick answer
Toor Dal, 1 katori cooked dal (≈30 g dry): about 99 kcal, 6.5 g protein, 16.6 g carbs and 0.5 g fat. Per 100 g (dry (uncooked) dal): 331 kcal and 21.7 g protein.
Toor dal, also called arhar or red gram, is the everyday dal in much of India — the base of sambar and dal tadka. It's a solid source of plant protein and fibre.
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 · 16.6 g carbs · 0.5 g fat
| Calories | 99 kcal |
|---|---|
| Protein | 6.5 g |
| Carbohydrates | 16.6 g |
| Fat | 0.5 g |
| Fibre | 2.7 g |
Nutrition per 100 g
For dry (uncooked) dal.
| Calories | 331 kcal |
|---|---|
| Protein | 21.7 g |
| Carbohydrates | 55.2 g |
| Fat | 1.6 g |
| Fibre | 9.1 g |
| Calcium | 72 mg |
| Iron | 3.9 mg |
Is toor dal good for your goals?
Weight loss
Toor 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.
- Values are for dry dal. The tadka (ghee or oil) usually adds 40–120 kcal per katori.
- Use 1 teaspoon of ghee for tadka instead of a tablespoon to save about 80 kcal.
- Sambar adds vegetables and volume for very few extra calories.
Toor Dal vs moong dal
| Nutrient | Toor Dal | Moong Dal |
|---|---|---|
| Calories | 331 kcal | 326 kcal |
| Protein | 21.7 g | 23.9 g |
| Carbs | 55.2 g | 52.6 g |
| Fat | 1.6 g | 1.4 g |
| Fibre | 9.1 g | 9.4 g |
| Protein per 100 kcal | 6.6 g | 7.3 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Toor Dal, 1 katori cooked dal (≈30 g dry): about 99 kcal, with 6.5 g protein, 16.6 g carbohydrate and 0.5 g fat.
Toor Dal, 50 g dry: about 166 kcal, with 10.9 g protein, 27.6 g carbohydrate and 0.8 g fat.
100 g of dry (uncooked) dal has about 21.7 g protein and 331 kcal — roughly 6.6 g of protein per 100 kcal.
Toor 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 B021 “Red 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.
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