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Dal dishes · 8 varieties featured

Dal dishes

Dal, sambar, rasam, rajma, chole and khichdi made with lentils and pulses, a main source of protein and fibre in Indian vegetarian meals. Compare each variety's weight-management rating, calories per serving and where to find it

The short answer

Across the 8 varieties of dal dishes we compare, a serving has about 113 to 410 kcal: Rasam is the lightest (about 113 kcal for 1 bowl, about 280 g) and Khichdi the heaviest (about 410 kcal for 1 bowl, about 400 g). For weight management, Rasam and Sambar rate best (4.0/5, good fit), judged on calories per gram, protein and fibre for the calories, and the size of a regular serving.

Reviewed by Deepu Oommen on 6 Nov 2026 · How we review

Dal dishes

Average weight-management rating

3.5 / 5Rated 3.5 out of 5. Good fit for weight management

Average of the 8 varieties, rounded to the nearest half star. Varieties range from 3.0 to 4.0.

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Calories per serving
113 to 410 kcal
Best for weight management
Rasam and Sambar · 4.0/5
Lightest
Rasam · 113 kcal
Varieties compared
8

How many calories are in dal dishes?

Calories per serving, lowest first
VarietyCaloriesFor weight management
Rasam1 bowl (about 280 g)113 kcal4.0/5Good fit
Sambar1 bowl (about 330 g)169 kcal4.0/5Good fit
Toor dal, cooked1 bowl (about 210 g)217 kcal3.5/5Good fit
Masoor dal1 katori (about 220 g)218 kcal3.5/5Good fit
Chole (chana masala)1 bowl (about 200 g)232 kcal3.5/5Good fit
Moong dal, cooked1 katori (about 250 g)255 kcal3.0/5Moderate fit
Rajma1 bowl (about 260 g)290 kcal3.0/5Moderate fit
Khichdi1 bowl (about 400 g)410 kcal3.0/5Moderate fit

Which dal dish is best for weight management?

  • Rasam

    Rasam

    South India

    4.0 / 5Rated 4 out of 5. Good fit for weight management
    How this is worked out
    Calories per gram (35%)
    0.40 kcal · 100/100
    Protein per 100 kcal (25%)
    4.5 g · 45/100
    Fibre per 100 kcal (20%)
    2.5 g · 83/100
    Portion (20%)
    113 of 200 kcal (side dish) · 93/100
    Per 100 g
    40.4 kcal · P 1.8 g · C 5.5 g · F 1.2 g

    Score 81.3 of 100 = 4.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Hebbar's Kitchen, Easy Tomato Rasam (Rasam Recipe), 2017.

    113 kcal

    1 bowl (about 280 g)

    About 20 min of brisk walking uses similar energy

    Find near you
  • Sambar

    Sambar

    South India

    4.0 / 5Rated 4 out of 5. Good fit for weight management
    How this is worked out
    Calories per gram (35%)
    0.51 kcal · 100/100
    Protein per 100 kcal (25%)
    4.7 g · 47/100
    Fibre per 100 kcal (20%)
    3.7 g · 100/100
    Portion (20%)
    169 of 200 kcal (side dish) · 65/100
    Per 100 g
    51.3 kcal · P 2.4 g · C 7.9 g · F 1 g

    Score 79.8 of 100 = 4.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Sambar Recipe.

    169 kcal

    1 bowl (about 330 g)

    About 30 min of brisk walking uses similar energy

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  • Chole (chana masala)

    Chole (chana masala)

    North India

    3.5 / 5Rated 3.5 out of 5. Good fit for weight management
    How this is worked out
    Calories per gram (35%)
    1.16 kcal · 83/100
    Protein per 100 kcal (25%)
    4.0 g · 40/100
    Fibre per 100 kcal (20%)
    5.6 g · 100/100
    Portion (20%)
    232 of 200 kcal (side dish) · 34/100
    Per 100 g
    116.2 kcal · P 4.6 g · C 11.8 g · F 5.4 g

    Score 65.9 of 100 = 3.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Chole Recipe (Punjabi Chole Masala).

    232 kcal

    1 bowl (about 200 g)

    About 45 min of brisk walking uses similar energy

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  • Masoor dal

    Masoor dal

    Across India

    3.5 / 5Rated 3.5 out of 5. Good fit for weight management
    How this is worked out
    Calories per gram (35%)
    0.99 kcal · 89/100
    Protein per 100 kcal (25%)
    5.2 g · 52/100
    Fibre per 100 kcal (20%)
    2.6 g · 88/100
    Portion (20%)
    218 of 200 kcal (side dish) · 41/100
    Per 100 g
    99 kcal · P 5.1 g · C 11.5 g · F 3.5 g

    Score 69.6 of 100 = 3.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Masoor Dal Recipe, 2017.

    218 kcal

    1 katori (about 220 g)

    About 40 min of brisk walking uses similar energy

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  • Toor dal, cooked

    Toor dal, cooked

    Across India

    3.5 / 5Rated 3.5 out of 5. Good fit for weight management
    How this is worked out
    Calories per gram (35%)
    1.03 kcal · 87/100
    Protein per 100 kcal (25%)
    5.2 g · 52/100
    Fibre per 100 kcal (20%)
    2.4 g · 81/100
    Portion (20%)
    217 of 200 kcal (side dish) · 41/100
    Per 100 g
    103.4 kcal · P 5.4 g · C 14.2 g · F 2.6 g

    Score 68 of 100 = 3.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Tarla Dalal, Basic Toor Dal Recipe.

    217 kcal

    1 bowl (about 210 g)

    About 40 min of brisk walking uses similar energy

    Find near you
  • Khichdi

    Khichdi

    Across India

    Also in:Rice dishes

    3.0 / 5Rated 3 out of 5. Moderate fit for weight management
    How this is worked out
    Calories per gram (35%)
    1.02 kcal · 88/100
    Protein per 100 kcal (25%)
    3.5 g · 35/100
    Fibre per 100 kcal (20%)
    1.6 g · 52/100
    Portion (20%)
    410 of 550 kcal (main meal) · 76/100
    Per 100 g
    102.4 kcal · P 3.6 g · C 14.9 g · F 3 g

    Score 64.9 of 100 = 3.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Khichdi Recipe (Moong Dal Khichdi), 2017.

    410 kcal

    1 bowl (about 400 g)

    About 1 hr 20 min of brisk walking uses similar energy

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  • Moong dal, cooked

    Moong dal, cooked

    Across India

    3.0 / 5Rated 3 out of 5. Moderate fit for weight management
    How this is worked out
    Calories per gram (35%)
    1.02 kcal · 88/100
    Protein per 100 kcal (25%)
    4.2 g · 42/100
    Fibre per 100 kcal (20%)
    2.1 g · 69/100
    Portion (20%)
    255 of 200 kcal (side dish) · 23/100
    Per 100 g
    102 kcal · P 4.3 g · C 10.3 g · F 4.7 g

    Score 59.4 of 100 = 3.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Moong Dal Recipe, 2017.

    255 kcal

    1 katori (about 250 g)

    About 50 min of brisk walking uses similar energy

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  • Rajma

    Rajma

    North India

    3.0 / 5Rated 3 out of 5. Moderate fit for weight management
    How this is worked out
    Calories per gram (35%)
    1.11 kcal · 85/100
    Protein per 100 kcal (25%)
    4.4 g · 44/100
    Fibre per 100 kcal (20%)
    4.1 g · 100/100
    Portion (20%)
    290 of 200 kcal (side dish) · 5/100
    Per 100 g
    111.5 kcal · P 4.9 g · C 13.3 g · F 4.1 g

    Score 61.7 of 100 = 3.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Rajma Recipe (Rajma Masala).

    290 kcal

    1 bowl (about 260 g)

    About 55 min of brisk walking uses similar energy

    Find near you

Walking times are for a 70 kg adult at a brisk pace (about 5.6 km/h). Enter your weight in How much should I eat? to make them yours.

Walking energy: Compendium of Physical Activities, 2011. Calories are estimates; restaurant portions vary. Ratings scored on 2026-11-03.

Are dal dishes good for weight management?

On average, the 8 varieties of dal dishes we compare rate 3.5/5 (good fit) for weight management, but they differ a lot. Rasam and Sambar are the better everyday choices; Rajma (3.0/5, moderate fit) is better kept to a smaller portion or an occasional meal. Adding vegetables, dal or curd on the side and keeping to one serving matters as much as which variety you pick.

Common questions about dal dishes

How many calories are in dal dishes?

About 113 to 410 kcal per serving, depending on the variety. Rasam is the lightest and Khichdi the heaviest.

Which dal dish has the fewest calories?

Rasam, with about 113 kcal for 1 bowl, about 280 g.

Which dal dish is best for weight management?

Rasam and Sambar rate best at 4.0/5, good fit. Ratings combine calories per gram, protein and fibre per 100 kcal, and the size of a regular serving, each scored against fixed limits.

How much walking uses the energy in a serving of dal dish?

For a 70 kg adult walking briskly, about 20 min for Rasam and 1 hr 20 min for Khichdi.

Is dal good for weight management?

Yes. Dal gives protein and fibre that help you feel full. Keep the tadka (ghee or oil) to a spoon.

Which dal has the most protein?

Most dals give similar protein per katori; rajma and chole also give more fibre.

About these ratings

Each rating combines four things, each scored from 0 to 100 against fixed limits: calories per gram (35%), protein per 100 kcal (25%), fibre per 100 kcal (20%), and the size of a regular serving compared with what that kind of dish should provide in a meal (20%). More than 15 g of added sugar in a serving caps the rating at 2 stars. A higher rating does not mean a dish causes weight loss. See the methodology for the formula.