Calories in 2 plates
630 kcal 2 plates — 600 g in total — comes to about 630 calories, with 21.6 g protein, 102.0 g carbohydrate and 13.2 g fat.
Serving assumed: 1 plate ≈ 300 g — one katori of toor dal over two katoris of rice. Change the portion and every number below changes with it.
Dal Chawal, portion by portion
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 plate | 300 g | 315 kcal | 10.8 g | 51.0 g | 6.6 g | 4.2 g |
| 2 plates | 600 g | 630 kcal | 21.6 g | 102.0 g | 13.2 g | 8.4 g |
| 3 plates | 900 g | 945 kcal | 32.4 g | 153.0 g | 19.8 g | 12.6 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
What it takes to burn off 2 plates
Minutes of activity for a 70 kg adult to spend 630 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Questions
How many calories are in 2 plates?
About 630 kcal, taking one plate as 300 g (one katori of toor dal over two katoris of rice). That is 21.6 g protein, 102.0 g carbohydrate and 13.2 g fat across 600 g of food.
Is 2 plates too much?
It depends entirely on the rest of the day. 630 kcal is roughly 32% of a 2,000 kcal day and 39% of a 1,600 kcal day. The honest answer is that 2 plates rarely makes a meal on its own — what goes with it usually decides the total.
How long does it take to burn off 2 plates?
Roughly 147 minutes of easy walking, 120 minutes of brisk walking or 52 minutes of running for a 70 kg adult. Useful for scale — not a licence, since appetite rises with activity.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.