Dals & legumes · चना दाल

Chana Dal calories
प्रति वाटी, प्रति 100 g नाही

The short answer

एक वाटी, वजन केलेली

180kcal 1 katori cooked dal — taken as 150 g — has about 180 calories, with 8.3 g protein, 21.8 g carbohydrate and 6.0 g fat. Two come to 360 kcal, three to 540 kcal.

Per 100 g, chana dal carries 120 kcal आणि 5.5 g protein.

Protein 8.3 g · 19% of energy Carbs 21.8 g · 50% of energy Fat 6.0 g · 31% of energy

स्रोत·ICMR–NIN dietary guidance for Indians + weighed portions·1 वाटी शिजवलेली डाळ 150 g म्हणून नोंदवली·पुनरावलोकन जुलै 2026

Serving assumed: 1 katori cooked dal ≈ 150 g — split bengal gram, thicker than toor so more solids per katori. Change the portion and every number below changes with it.

Drawn to scale — the shaded area of each is proportional to its weight. 1 katori cooked dal weighs 150 g: 1.5× the beaker. Publish 120 kcal and you have answered a question nobody asked at a table; publish 180 kcal and you have answered the one that was.

From a table row to one katori

Read the per-100 g row for chana dal 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 120 kcal आणि 5.5 g protein per 100 g.
Weigh what is actually served. This site enters 1 katori cooked dal at 150 g (split bengal gram, thicker than toor so more solids per katori). 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: 120 × 150 ÷ 100 = 180 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
Chana Dal          =    120 kcal ×  150 g ÷ 100  =  180 kcal
energy check       =  4P + 4C + 9F  ±15%  (±20% if fibre ≥ 6 g)

The full method, and where it is weakest →

Chana Dal, entered by the portion

स्वयंपाकघरातील हिशेब: एक वाटी 150 g, मग दोन, मग तीन. प्रत्येक ओळ ही वरच्या ओळीचा गुणाकार आहे — काहीही वरच्या अंकावर नेलेले नाही किंवा गुपचूप बदललेले नाही.

Kitchen ledger — chana dal by the katori, one katori entered at 150 g. IFCT 2017 · JUL 2026
Portion	Grams	Calories	Protein	Carbs	Fat	Fibre
1 katori	150 g	180 kcal	8.3 g	21.8 g	6.0 g	5.4 g
2 katori	300 g	360 kcal	16.5 g	43.5 g	12.0 g	10.8 g
3 katori	450 g	540 kcal	24.8 g	65.3 g	18.0 g	16.2 g

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.

Chana Dal — the 100 g reference column beside the katori that is actually served. IFCT 2017 · JUL 2026
Nutrient	Per 100 g	Per 1 katori cooked dal (150 g)
Energy	120 kcal	180 kcal
Protein	5.5 g	8.3 g
Carbohydrate (available)	14.5 g	21.8 g
Fat	4.0 g	6.0 g
Dietary fibre	3.6 g	5.4 g

स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026

What it takes to burn off 1 katori cooked dal of chana dal

Minutes of activity for a 70 kg adult to spend 180 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.

42 मिनिटे

Walking · easy pace, 4 km/h

34 मिनिटे

Brisk walking · 5.6 km/h

20 मिनिटे

Cycling · moderate, 19 km/h

15 मिनिटे

Running · 8 km/h

स्रोत·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·पुनरावलोकन जुलै 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 chana dal sits in an Indian plate

Among the 20 dals & legumes entries on this site, chana dal ranks 9th for protein (5.5 g per 100 g) and 7th for energy density (120 kcal per 100 g). The protein leader in the group is sukha chana at 8.0 g.

यातील 18% ऊर्जा प्रथिनांतून मिळते — बरी आहे, पण फक्त यावर आधारलेले ताट कमी पडेल. डाळ, दही, पनीर किंवा अंडी ही तूट स्वस्तात भरून काढतात. फायबर मध्यम आहे — 100 g मागे 3.6 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.

प्रश्न

How many calories are in 1 katori cooked dal?

About 180 kcal for 1 katori cooked dal, taken as 150 g (split bengal gram, thicker than toor so more solids per katori). Two come to roughly 360 kcal and three to 540 kcal. Per 100 g, chana dal carries 120 kcal.

How much protein is in chana dal?

5.5 g per 100 g, which works out to 8.3 g in 1 katori cooked dal. That is 18% of the energy in this food, and ranks 9th of 20 in the dals & legumes group on this site.

Is chana dal good for weight loss?

At 120 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 split bengal gram, thicker than toor so more solids per katori. 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.

Urad Dal173 kcal per katori · 115 kcal/100 g Panchmel Dal173 kcal per katori · 115 kcal/100 g Dal Fry165 kcal per katori · 110 kcal/100 g Lobia (Black-eyed Peas)195 kcal per katori · 130 kcal/100 g Neer Dosa108 kcal per serving · 120 kcal/100 g Ragi Mudde180 kcal per ball · 120 kcal/100 g Avial180 kcal per katori · 120 kcal/100 g

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.

स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026

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