Calories in masoor dal
1 bowl of masoor dal (342 g) has 185 calories, with 7.9 g of protein, 18.5 g of carbs and 8.6 g of fat. That's 54 calories per 100 g.
| Nutrition | 1 bowl (342 g) | 100 g |
|---|---|---|
| Calories | 185 kcal | 54 kcal |
| Protein | 7.9 g | 2.3 g |
| Carbs | 18.5 g | 5.4 g |
| Fat | 8.6 g | 2.5 g |
| Fibre | 6.8 g | 2 g |
Figures are from the Indian Nutrient Databank (INDB), where it's listed as “Whole masoor (Masoor ki dal)”. INDB works from home-cooked recipes, so a restaurant version will usually have more calories.
Is masoor dal good for a gym diet?
It has some protein (4.3 g per 100 calories), but not enough to lean on. Pair it with dal, tofu or soya chunks to fill the gap.
The biggest share of its calories come from fat (42%), then carbs (41%) and protein (17%).
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 590 calories). The same 25 g from soya chunks is about 170 calories.
What's in it
Made with lentils, tomatoes, ginger and onions, 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 masoor dal in GymSensei
Type or say “1 bowl of masoor dal” and it's logged with the numbers above, no searching through lists. It also understands “whole masoor”.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Whole moong | 1 bowl (342 g) | 184 | 7.5 g |
| Lobia | 1 bowl (120 g) | 179 | 7.3 g |
| Urad dal | 1 bowl (296 g) | 181 | 7.4 g |
| Mixed dal | 1 bowl (298 g) | 184 | 7.5 g |
| Arhar dal | 1 bowl (403 g) | 213 | 8.5 g |
Updated . General fitness and nutrition guidance, not medical advice.
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