Dals & legumes
The protein backbone of a vegetarian Indian diet, from a plain katori of toor dal to dal makhani. All 20 ranked by calories in a real serving — the heaviest is dal makhani at 278 kcal per katori; the lightest is moong sprouts salad at 92 kcal.
All 20 dals & legumes, by the serving
| # | पदार्थ | Serving | Calories | Protein | kcal /100 g |
|---|---|---|---|---|---|
| 1 | Dal Makhani | 1 katori · 150 g | 278 | 8.4 g | 185 |
| 2 | छोले (चना मसाला) | 1 katori chole · 150 g | 245 | 9.1 g | 163 |
| 3 | काळ्या चण्याची आमटी | 1 katori · 150 g | 225 | 10.5 g | 150 |
| 4 | राजमा करी | 1 katori rajma · 150 g | 216 | 9.0 g | 144 |
| 5 | Sukha Chana | 1 katori · 120 g | 210 | 9.6 g | 175 |
| 6 | Lobia (Black-eyed Peas) | 1 katori · 150 g | 195 | 9.8 g | 130 |
| 7 | Chana Dal | 1 वाटी शिजलेली डाळ · 150 g | 180 | 8.3 g | 120 |
| 8 | Urad Dal | 1 वाटी शिजलेली डाळ · 150 g | 173 | 7.8 g | 115 |
| 9 | Panchmel Dal | 1 katori · 150 g | 173 | 7.5 g | 115 |
| 10 | Dal Fry | 1 katori · 150 g | 165 | 6.4 g | 110 |
| 11 | Dal Tadka | 1 katori · 150 g | 158 | 6.3 g | 105 |
| 12 | Sabut Masoor Dal | 1 katori · 150 g | 158 | 8.7 g | 105 |
| 13 | Amti Dal | 1 katori · 150 g | 158 | 6.0 g | 105 |
| 14 | Punjabi Kadhi | 1 katori with 2 pakoras · 150 g | 150 | 5.3 g | 100 |
| 15 | Masoor Dal | 1 वाटी शिजलेली डाळ · 150 g | 143 | 6.8 g | 95 |
| 16 | Dal Palak | 1 katori · 150 g | 143 | 6.8 g | 95 |
| 17 | Toor Dal (Arhar) Tadka | 1 वाटी शिजलेली डाळ · 150 g | 137 | 5.7 g | 91 |
| 18 | Moong Dal | 1 वाटी शिजलेली डाळ · 150 g | 128 | 6.3 g | 85 |
| 19 | सांबार | 1 katori sambar · 150 g | 93 | 3.4 g | 62 |
| 20 | मोड आलेल्या मुगाची कोशिंबीर | 1 वाटी मोड आलेली कडधान्ये · 100 g | 92 | 7.0 g | 92 |
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026
Calories are for the serving in the third column, not per 100 g — that is the whole point. The protein leader in this group is sukha chana at 8.0 g per 100 g.
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.
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026
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