Dals & legumes · तूर दाल

Toor Dal (Arhar) Tadka calories
प्रति वाटी, प्रति 100 g नाही

The short answer

एक वाटी, वजन केलेली

137kcal 1 katori cooked dal — taken as 150 g — has about 137 calories, with 5.7 g protein, 15.3 g carbohydrate and 5.4 g fat. Two come to 273 kcal, three to 410 kcal.

Per 100 g, toor dal (arhar) tadka carries 91 kcal आणि 3.8 g protein.

Protein 5.7 g · 17.2% of energy Carbs 15.3 g · 46.2% of energy Fat 5.4 g · 36.7% 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 — about 25 g raw dal with a 1 teaspoon oil tempering. 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 91 kcal and you have answered a question nobody asked at a table; publish 137 kcal and you have answered the one that was.

2 वाटीतील कॅलरी 3 वाटीतील कॅलरी

From a table row to one katori

Read the per-100 g row for toor dal (arhar) tadka 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 91 kcal आणि 3.8 g protein per 100 g.
Weigh what is actually served. This site enters 1 katori cooked dal at 150 g (about 25 g raw dal with a 1 teaspoon oil tempering). 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: 91 × 150 ÷ 100 = 137 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
Toor Dal (Arhar) T =     91 kcal ×  150 g ÷ 100  =  137 kcal
energy check       =  4P + 4C + 9F  ±15%  (±20% if fibre ≥ 6 g)

The full method, and where it is weakest →

Toor Dal (Arhar) Tadka, 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 — toor dal (arhar) tadka by the katori, one katori entered at 150 g. IFCT 2017 · JUL 2026
Portion	Grams	Calories	Protein	Carbs	Fat	Fibre
1 katori	150 g	137 kcal	5.7 g	15.3 g	5.4 g	2.8 g
2 katori	300 g	273 kcal	11.4 g	30.6 g	10.8 g	5.7 g
3 katori	450 g	410 kcal	17.1 g	45.9 g	16.2 g	8.5 g
1 large katori	200 g	182 kcal	7.6 g	20.4 g	7.2 g	3.8 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.

Toor Dal (Arhar) Tadka — 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	91 kcal	137 kcal
Protein	3.8 g	5.7 g
Carbohydrate (available)	10.2 g	15.3 g
Fat	3.6 g	5.4 g
Dietary fibre	1.9 g	2.8 g

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

What it takes to burn off 1 katori cooked dal of toor dal (arhar) tadka

Minutes of activity for a 70 kg adult to spend 137 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.

32 मिनिटे

Walking · easy pace, 4 km/h

26 मिनिटे

Brisk walking · 5.6 km/h

15 मिनिटे

Cycling · moderate, 19 km/h

11 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 toor dal (arhar) tadka sits in an Indian plate

Among the 20 dals & legumes entries on this site, toor dal (arhar) tadka ranks 18th for protein (3.8 g per 100 g) and 18th for energy density (91 kcal per 100 g). The protein leader in the group is sukha chana at 8.0 g.

प्रथिने याच्या ऊर्जेपैकी 17% पुरवतात — बरे आहे, पण फक्त याच्यावरच उभे राहिलेले ताट कमी पडेल. डाळ, दही, पनीर किंवा अंडी ही तूट स्वस्तात भरून काढतात. इथे फायबर फार कमी आहे — प्रत्येक 100 g मागे 1.9 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 137 kcal for 1 katori cooked dal, taken as 150 g (about 25 g raw dal with a 1 teaspoon oil tempering). Two come to roughly 273 kcal and three to 410 kcal. Per 100 g, toor dal (arhar) tadka carries 91 kcal.

How much protein is in toor dal (arhar) tadka?

3.8 g per 100 g, which works out to 5.7 g in 1 katori cooked dal. That is 17% of the energy in this food, and ranks 18th of 20 in the dals & legumes group on this site.

Is toor dal (arhar) tadka good for weight loss?

At 91 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 about 25 g raw dal with a 1 teaspoon oil 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.

मोड आलेल्या मुगाची कोशिंबीर92 kcal per katori · 92 kcal/100 g Masoor Dal143 kcal per katori · 95 kcal/100 g Dal Palak143 kcal per katori · 95 kcal/100 g Moong Dal128 kcal per katori · 85 kcal/100 g Mango Milkshake228 kcal per glass · 91 kcal/100 g Tomato Chutney27 kcal per serving · 90 kcal/100 g Mango Lassi223 kcal per glass · 89 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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