Across India · Side dish
Masoor dal
Also called red lentil dal, masur dal, masoor ki dal, red masoor, dal tadka
Red lentils cooked with tomato and green chilli until soft, then finished with a ghee tempering of garlic, cumin, mustard and dried chilli. A quick everyday dal that needs no soaking.
The short answer
Masoor dal has about 218 kcal in a regular serving (1 katori, about 220 g), with 11.2 g of protein and 5.7 g of fibre. It rates 3.5/5 (good fit) for weight management: it is low in calories for its weight and it is rich in fibre for its calories.
Reviewed by Deepu Oommen on 23 Oct 2026 · How we review
- Calories per serving
- 218 kcal
- 1 katori (about 220 g)
- For weight management
- 3.5 / 5Rated 3.5 out of 5. Good fit for weight management
- Protein and fibre
- 11.2 g · 5.7 g
- per serving
- Brisk walking
- About 40 min
- uses similar energy (70 kg adult)
What's in masoor dal?
Raw weights for one serving (1 katori, about 220 g), from the standard recipe
- Masoor dal, 35 g
- Moong dal, 8 g
- Tomato, 73 g
- Green chilli, 1 g
- Ghee, 7 g
- Garlic, 1 g
- Coriander leaves, 2 g
How is masoor dal made?
Preparation 7 min · Cooking 23 min
- 1Rinse the masoor and moong dal until the water runs clear.
- 2Cook them with chopped tomato, green chilli and water, in a pressure cooker or covered pot, until soft.
- 3Mash the dal to the thickness you like and add a little hot water if it is too thick.
- 4Fry garlic, mustard, cumin and a dried chilli in ghee, then stir in turmeric and hing off the heat.
- 5Pour the tempering over the dal, add salt and kasuri methi and simmer for 2 minutes.
- 6Finish with lemon juice and coriander.
Masoor dal nutrition
| Nutrient | Per serving (1 katori, about 220 g) | Per 100 g |
|---|---|---|
| Energy | 218 kcal | 99 kcal |
| Protein | 11.2 g | 5.1 g |
| Carbohydrate | 25.3 g | 11.5 g |
| Fat | 7.7 g | 3.5 g |
| Fibre | 5.7 g | 2.6 g |
Calculated from a standard recipe (based on a recipe by Swasthi's Recipes: Masoor Dal Recipe, serves 3) using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values for the raw ingredients, divided by the weight of the cooked dish (603 g for the whole recipe). Salt and dry spices are left out. The regular serving is the average portion in three chefs' recipes: Swasthi's Recipes, Masoor Dal Recipe 201 g, Hebbar's Kitchen, Masoor Dal Tadka (dhaba style) 221 g and Archana's Kitchen, Tadkewali Masoor Dal 245 g. Food composition: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad. How we calculate nutrition facts. Home and restaurant versions vary with the oil, rice and portion used.
Is masoor dal good for weight management?
It rates 3.5/5, a good fit, because it is low in calories for its weight and it is rich in fibre for its calories.
- Calories per gram (35% of the rating)0.99 kcal · 89/100
- Protein per 100 kcal (25% of the rating)5.2 g · 52/100
- Fibre per 100 kcal (20% of the rating)2.6 g · 88/100
- Portion (20% of the rating)218 of 200 kcal (side dish) · 41/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have masoor dal
- Cut the ghee in the tempering to one spoon for the whole pot
- Add spinach or grated bottle gourd while the dal cooks
- Serve with a roti and a plate of salad rather than a big portion of rice
- Use lemon and coriander for flavour in place of extra ghee
Common questions about masoor dal
How many calories are in masoor dal?
About 218 kcal in 1 katori, about 220 g, or 99 kcal per 100 g.
Is masoor dal good for weight management?
It rates 3.5/5, a good fit: it is low in calories for its weight and it is rich in fibre for its calories. See the lighter ways to have it on this page.
How much protein is in masoor dal?
About 11.2 g in 1 katori, about 220 g, which is 5.2 g for every 100 kcal.
How much walking uses the energy in masoor dal?
About 40 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is masoor dal good for weight management?
Red lentils are a good source of protein and fibre. A katori of about 220 g gives around 220 kcal in this recipe.
Find masoor dal near you
Opens Google Maps. NutriPedia does not see your location.
Compare it in:Dal dishes
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.