Calories in mixed dal
1 bowl of mixed dal (298 g) has 184 calories, with 7.5 g of protein, 17.3 g of carbs and 9.2 g of fat. That's 62 calories per 100 g.
| Nutrition | 1 bowl (298 g) | 100 g |
|---|---|---|
| Calories | 184 kcal | 62 kcal |
| Protein | 7.5 g | 2.5 g |
| Carbs | 17.3 g | 5.8 g |
| Fat | 9.2 g | 3.1 g |
| Fibre | 4.8 g | 1.6 g |
Figures are from the Indian Nutrient Databank (INDB). INDB works from home-cooked recipes, so a restaurant version will usually have more calories.
Is mixed 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, tofu or soya chunks to fill the gap.
The biggest share of its calories come from fat (46%), then carbs (38%) 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 3.5 bowls (about 610 calories). The same 25 g from soya chunks is about 170 calories.
What's in it
Made with chana dal, urad dal, moong dal, 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.
How to make it
Takes about 35 minutes.
- Cook mixed dal with turmeric, salt and water until soft.
- Heat ghee; add cumin, garlic, onion and green chilli.
- Add tomato and chilli powder; cook until the oil separates.
- Mix the tadka into the dal, simmer 5 minutes, and add coriander.
Logging mixed dal in GymSensei
Type or say “1 bowl of mixed dal” and it's logged with the numbers above, no searching through lists. It also understands “dal tadka”.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| 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 |
| Arhar dal | 1 bowl (403 g) | 213 | 8.5 g |
| Masoor dal | 1 bowl (342 g) | 185 | 7.9 g |
Updated . General fitness and nutrition guidance, not medical advice.
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