Calories in arhar dal
1 bowl of arhar dal (403 g) has 213 calories, with 8.5 g of protein, 19.3 g of carbs and 11.3 g of fat. That's 53 calories per 100 g.
| Nutrition | 1 bowl (403 g) | 100 g |
|---|---|---|
| Calories | 213 kcal | 53 kcal |
| Protein | 8.5 g | 2.1 g |
| Carbs | 19.3 g | 4.8 g |
| Fat | 11.3 g | 2.8 g |
| Fibre | 5.2 g | 1.3 g |
Figures are from the Indian Nutrient Databank (INDB), where it's listed as “Arhar with spinach (Arhar dal aur palak)”. INDB works from home-cooked recipes, so a restaurant version will usually have more calories.
Is arhar dal good for a gym diet?
It has some protein (4 g per 100 calories), but not enough to lean on. Pair it with dal, paneer or curd to fill the gap.
The biggest share of its calories come from fat (48%), then carbs (36%) and protein (16%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 3 bowls (about 630 calories). The same 25 g from soya chunks is about 170 calories.
What's in it
Made with toor dal, spinach and ginger, plus spices and cooking oil or ghee. Each extra teaspoon of oil or ghee adds about 44 calories, which is where home and restaurant versions differ most.
Logging arhar dal in GymSensei
Type or say “1 bowl of arhar dal” and it's logged with the numbers above, no searching through lists. It also understands “toor dal” and “tuvar dal”.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Mixed dal | 1 bowl (298 g) | 184 | 7.5 g |
| Urad dal | 1 bowl (296 g) | 181 | 7.4 g |
| Lobia | 1 bowl (120 g) | 179 | 7.3 g |
| Whole moong | 1 bowl (342 g) | 184 | 7.5 g |
| Masoor dal | 1 bowl (342 g) | 185 | 7.9 g |
Updated . General fitness and nutrition guidance, not medical advice.
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