Dal Palak calories
per katori, not per 100 g
The short answer
One katori, weighed
143kcal 1 katori — taken as 150 g — has about 143 calories, with 6.8 g protein, 15.0 g carbohydrate and 6.0 g fat. Two come to 285 kcal, three to 428 kcal.
Per 100 g, dal palak carries 95 kcal and 4.5 g protein.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori entered at 150 g·REVIEWED JUL 2026
Serving assumed: 1 katori ≈ 150 g — moong or toor dal cooked with spinach. Change the portion and every number below changes with it.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori entered at 150 g·REVIEWED JUL 2026
From a table row to one katori
- Read the per-100 g row for dal palak out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 95 kcal and 4.5 g protein per 100 g.
- Weigh what is actually served. This site enters 1 katori at 150 g (moong or toor dal cooked with spinach). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 95 × 150 ÷ 100 = 143 kcal per katori. Nothing is rounded up, adjusted or smoothed — two katori are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per katori = per 100 g × serving grams ÷ 100 Dal Palak = 95 kcal × 150 g ÷ 100 = 143 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Dal Palak, entered by the portion
The kitchen ledger: one katori at 150 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 katori | 150 g | 143 kcal | 6.8 g | 15.0 g | 6.0 g | 3.9 g |
| 2 katori | 300 g | 285 kcal | 13.5 g | 30.0 g | 12.0 g | 7.8 g |
| 3 katori | 450 g | 428 kcal | 20.3 g | 45.0 g | 18.0 g | 11.7 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori entered at 150 g·REVIEWED JUL 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 katori (150 g) |
|---|---|---|
| Energy | 95 kcal | 143 kcal |
| Protein | 4.5 g | 6.8 g |
| Carbohydrate (available) | 10.0 g | 15.0 g |
| Fat | 4.0 g | 6.0 g |
| Dietary fibre | 2.6 g | 3.9 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
What it takes to burn off 1 katori of dal palak
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.
SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026
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 dal palak sits in an Indian plate
Among the 20 dals & legumes entries on this site, dal palak ranks 13th for protein (4.5 g per 100 g) and 16th 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 2.6 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?
About 143 kcal for 1 katori, taken as 150 g (moong or toor dal cooked with spinach). Two come to roughly 285 kcal and three to 428 kcal. Per 100 g, dal palak carries 95 kcal.
How much protein is in dal palak?
4.5 g per 100 g, which works out to 6.8 g in 1 katori. That is 19% of the energy in this food, and ranks 13th of 20 in the dals & legumes group on this site.
Is dal palak 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 moong or toor dal cooked with spinach. 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.
Where this number comes from
From the composition tables, not re-checked against a named row. This site does not claim a carbohydrate basis for this figure. Either it is a hand-entered composite with no stored ingredient list to derive one from, or the named table row disagrees with what is published here by too much to say which basis the number is on.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
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.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
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