Dal Chawal calories
per plate, not per 100 g
The short answer
One plate, weighed
315kcal 1 plate — taken as 300 g — has about 315 calories, with 10.8 g protein, 51.0 g carbohydrate and 6.6 g fat. Two come to 630 kcal, three to 945 kcal.
Per 100 g, dal chawal carries 105 kcal ਅਤੇ 3.6 g protein.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate entered at 300 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Serving assumed: 1 plate ≈ 300 g — one katori of toor dal over two katoris of rice. Change the portion and every number below changes with it.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate entered at 300 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
ਸਾਰਣੀ ਦੀ ਇੱਕ ਕਤਾਰ ਤੋਂ ਇੱਕ ਪਲੇਟ ਤੱਕ
- Read the per-100 g row for dal chawal 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 105 kcal ਅਤੇ 3.6 g protein per 100 g.
- Weigh what is actually served. This site enters 1 plate at 300 g (one katori of toor dal over two katoris of rice). 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: 105 × 300 ÷ 100 = 315 kcal ਪ੍ਰਤੀ ਪਲੇਟ। ਕੁਝ ਵੀ ਵਧਾ ਕੇ, ਬਦਲ ਕੇ ਜਾਂ ਗੋਲ ਕਰਕੇ ਨਹੀਂ ਦੱਸਿਆ ਗਿਆ — ਦੋ ਪਲੇਟਾਂ ਬਿਲਕੁਲ ਇੱਕ ਪਲੇਟ ਤੋਂ ਦੁੱਗਣੀਆਂ ਹਨ।
- 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 plate = per 100 g × serving grams ÷ 100 Dal Chawal = 105 kcal × 300 g ÷ 100 = 315 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Dal Chawal, entered by the portion
The kitchen ledger: one plate at 300 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 ਪਲੇਟ | 300 g | 315 kcal | 10.8 g | 51.0 g | 6.6 g | 4.2 g |
| 2 plates | 600 g | 630 kcal | 21.6 g | 102.0 g | 13.2 g | 8.4 g |
| 3 plates | 900 g | 945 kcal | 32.4 g | 153.0 g | 19.8 g | 12.6 g |
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate entered at 300 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 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 plate (300 g) |
|---|---|---|
| Energy | 105 kcal | 315 kcal |
| Protein | 3.6 g | 10.8 g |
| Carbohydrate (available) | 17.0 g | 51.0 g |
| Fat | 2.2 g | 6.6 g |
| Dietary fibre | 1.4 g | 4.2 g |
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
What it takes to burn off 1 plate of dal chawal
Minutes of activity for a 70 kg adult to spend 315 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.
ਸਰੋਤ·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·ਸਮੀਖਿਆ ਜੁਲਾਈ 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 chawal sits in an Indian plate
Among the 18 rice dishes entries on this site, dal chawal ranks 9th for protein (3.6 g per 100 g) and 18th for energy density (105 kcal per 100 g). The protein leader in the group is mutton biryani at 8.5 g.
Protein supplies 14% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. There is very little fibre here — 1.4 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.
ਸਵਾਲ
How many calories are in 1 plate?
About 315 kcal for 1 plate, taken as 300 g (one katori of toor dal over two katoris of rice). Two come to roughly 630 kcal and three to 945 kcal. Per 100 g, dal chawal carries 105 kcal.
How much protein is in dal chawal?
3.6 g per 100 g, which works out to 10.8 g in 1 plate. That is 14% of the energy in this food, and ranks 9th of 18 in the rice dishes group on this site.
Is dal chawal good for weight loss?
At 105 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 one katori of toor dal over two katoris of rice. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from rice dishes, 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.
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
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