Masoor Dal calories
per katori, not per 100 g
143 kcal 1 katori cooked dal — taken as 150 g — has about 143 calories, with 6.8 g protein, 17.3 g carbohydrate and 4.8 g fat. Two come to 285 kcal, three to 428 kcal.
Per 100 g, masoor dal carries 95 kcal and 4.5 g protein.
Serving assumed: 1 katori cooked dal ≈ 150 g — red lentil, standard home tempering. Change the portion and every number below changes with it.
Masoor Dal calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 150 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 katori | 150 g | 143 kcal | 6.8 g | 17.3 g | 4.8 g | 3.3 g |
| 2 katori | 300 g | 285 kcal | 13.5 g | 34.5 g | 9.6 g | 6.6 g |
| 3 katori | 450 g | 428 kcal | 20.3 g | 51.8 g | 14.4 g | 9.9 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.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 1 katori cooked dal (150 g) |
|---|---|---|
| Energy | 95 kcal | 143 kcal |
| Protein | 4.5 g | 6.8 g |
| Carbohydrate (available) | 11.5 g | 17.3 g |
| Fat | 3.2 g | 4.8 g |
| Dietary fibre | 2.2 g | 3.3 g |
What it takes to burn off 1 katori cooked dal of masoor dal
Minutes of activity for a 70 kg adult to spend 143 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.
Where masoor dal sits in an Indian plate
Among the 20 dals & legumes entries on this site, masoor dal ranks 12th for protein (4.5 g per 100 g) and 15th for energy density (95 kcal per 100 g). The protein leader in the group is sukha chana at 8.0 g.
Protein supplies 19% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. Fibre is moderate at 2.2 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 katori cooked dal?
About 143 kcal for 1 katori cooked dal, taken as 150 g (red lentil, standard home tempering). Two come to roughly 285 kcal and three to 428 kcal. Per 100 g, masoor dal carries 95 kcal.
How much protein is in masoor dal?
4.5 g per 100 g, which works out to 6.8 g in 1 katori cooked dal. That is 19% of the energy in this food, and ranks 12th of 20 in the dals & legumes group on this site.
Is masoor dal good for weight loss?
At 95 kcal per 100 g it is on the lighter side, so portion size is forgiving. Protein is moderate, so pair it with dal, curd or a non-veg side to stay full. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume red lentil, standard home tempering. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from dals & legumes, and three from elsewhere with a similar energy density.
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.