Calories in Dal
Generic food Beans and Legumes
Dal contains 145 kcal per 100 g. A typical serving of 1 cup (240 g) provides about 348 kcal.
Roughly 51% of its calories come from carbohydrates, with 26% from fat and 23% from protein (estimated with general energy factors).
That is less energy than the typical item in beans, peas, legumes on FoodFactly, where the median is 173 kcal per 100 g across 75 foods.
100 g provides 43% of the Daily Value for Folate (B9), 27% of the Daily Value for copper and 18% of the Daily Value for iron.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 145 kcal | |
| Total fat C | 4.3 g | 6% |
| Saturated fat C | 2.5 g | 13% |
| Cholesterol C | 10 mg | 3% |
| Sodium C | 309 mg | 13% |
| Total carbohydrates C | 19.2 g | 7% |
| Dietary fiber C | 7.5 g | 27% |
| Total sugars C | 1.7 g | |
| Protein C | 8.6 g | 17% |
| Vitamin A C | 33 µg | 4% |
| Vitamin C C | 1.4 mg | 2% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.22 mg | 1% |
| Vitamin K C | 2 µg | 2% |
| Thiamin (B1) C | 0.16 mg | 13% |
| Riboflavin (B2) C | 0.07 mg | 5% |
| Niacin (B3) C | 1 mg | 6% |
| Vitamin B6 C | 0.17 mg | 10% |
| Folate (B9) C | 172 µg | 43% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 32 mg | 6% |
| Calcium C | 19 mg | 1% |
| Iron C | 3.2 mg | 18% |
| Magnesium C | 34 mg | 8% |
| Phosphorus C | 172 mg | 14% |
| Potassium C | 352 mg | 7% |
| Zinc C | 1.2 mg | 11% |
| Copper C | 0.24 mg | 27% |
| Selenium C | 2.7 µg | 5% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 23%
- Carbohydrates 51%
- Fat 26%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein8.6 gabove the median for beans, peas, legumes (median 8.3 g)
- Fiber7.5 gabove the median for beans, peas, legumes (median 7.2 g)
- Sugars1.7 gabove the median for beans, peas, legumes (median 1.6 g)
- Fat4.3 gbelow the median for beans, peas, legumes (median 6.8 g)
- Saturated fat2.5 gin the top quarter of beans, peas, legumes (median 0.95 g)
- Sodium309 mgabove the median for beans, peas, legumes (median 237 mg)
- Protein per 100 kcal5.9 gprotein density, useful for comparing foods with different calorie levels
- Water66.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.2 g |
|---|---|
| Polyunsaturated fat C | 0.31 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.22 g |
| SFA 4:0 C | 0.13 g |
| SFA 6:0 C | 0.076 g |
| SFA 8:0 C | 0.044 g |
| SFA 10:0 C | 0.099 g |
| SFA 12:0 C | 0.11 g |
| SFA 14:0 C | 0.4 g |
| SFA 16:0 C | 1.1 g |
| SFA 18:0 C | 0.48 g |
| MUFA 18:1 C | 1.1 g |
| PUFA 18:3 C | 0.093 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.089 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.002 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 12 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 33 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 66.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 172 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lentils, NFS | 166 | 8.4 g | 18.7 g | 6.9 g |
| Lima beans, NFS | 165 | 7.3 g | 19.4 g | 6.9 g |
| Kidney beans, NFS | 177 | 8.1 g | 21.2 g | 7 g |
| Beans and tomatoes, fat added | 142 | 6.1 g | 17.8 g | 5.6 g |
| Black beans with meat | 177 | 10.6 g | 19.1 g | 6.8 g |
| Black beans, NFS | 181 | 8.2 g | 22 g | 7 g |
| Chili, vegetarian | 119 | 6.3 g | 18.9 g | 2.4 g |
| Beans with meat, NS as to type | 184 | 10.7 g | 20.6 g | 6.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dal?
100 g of dal has 145 kcal. 1 cup (240 g): about 348 kcal.
How much protein is in dal?
Dal contains 8.6 g of protein per 100 g (17% of the 50 g Daily Value), or 20.6 g in 1 cup (240 g). About 23% of its calories come from protein. Compared with other beans, peas, legumes, that is above the median (median 8.3 g).
How many carbs are in dal?
Dal has 19.2 g of total carbohydrates per 100 g, including 7.5 g of fiber and 1.7 g of sugars.
How much fat is in dal?
Dal contains 4.3 g of fat per 100 g, of which 2.5 g is saturated (13% of the Daily Value).
What vitamins and minerals does dal contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (43% DV), copper (27% DV), iron (18% DV), phosphorus (14% DV) and Thiamin (B1) (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dal?
100 g contains 309 mg of sodium, 13% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707427. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.