Across India · Side dish
Toor dal, cooked
Also called dal, arhar dal, paruppu, tadka dal, dal tadka
Toor dal pressure cooked with onion, tomato and green chilli, then finished with a light tempering of cumin, garlic and curry leaves. The plain everyday dal for rice or roti.
The short answer
Toor dal, cooked has about 217 kcal in a regular serving (1 bowl, about 210 g), with 11.3 g of protein and 5.3 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 22 Oct 2026 · How we review
- Calories per serving
- 217 kcal
- 1 bowl (about 210 g)
- For weight management
- 3.5 / 5Rated 3.5 out of 5. Good fit for weight management
- Protein and fibre
- 11.3 g · 5.3 g
- per serving
- Brisk walking
- About 40 min
- uses similar energy (70 kg adult)
What's in toor dal, cooked?
Raw weights for one serving (1 bowl, about 210 g), from the standard recipe
- Toor dal, 50 g
- Onion, 13 g
- Tomato, 15 g
- Green chilli, 1 g
- Oil, 4 g
- Garlic, 2 g
- Coriander leaves, 2 g
How is toor dal, cooked made?
Preparation 10 min · Cooking 27 min
- 1Wash the dal and pressure cook it with the onion, tomato, green chilli, turmeric and water until very soft.
- 2Remove the green chilli, add more hot water for the thickness you like, and salt, then whisk the dal smooth.
- 3Heat oil and fry cumin, hing, crushed garlic, curry leaves and dried red chillies.
- 4Pour the tempering over the dal and mix.
- 5Garnish with coriander and serve hot.
Toor dal, cooked nutrition
| Nutrient | Per serving (1 bowl, about 210 g) | Per 100 g |
|---|---|---|
| Energy | 217 kcal | 103 kcal |
| Protein | 11.3 g | 5.4 g |
| Carbohydrate | 29.8 g | 14.2 g |
| Fat | 5.5 g | 2.6 g |
| Fibre | 5.3 g | 2.5 g |
Calculated from a standard recipe (based on a recipe by Tarla Dalal: Basic Toor Dal Recipe, serves 4) using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values for the raw ingredients, divided by the weight of the cooked dish (631 g for the whole recipe). Salt and dry spices are left out. The regular serving is the average portion in three chefs' recipes: Tarla Dalal, Basic Toor Dal Recipe 158 g, Swasthi's Recipes, Dal Tadka 278 g and Archana's Kitchen, Punjabi Toor Dal Tadka 203 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 toor dal, cooked 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)1.03 kcal · 87/100
- Protein per 100 kcal (25% of the rating)5.2 g · 52/100
- Fibre per 100 kcal (20% of the rating)2.4 g · 81/100
- Portion (20% of the rating)217 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 toor dal, cooked
- Keep the tempering to one spoon of oil or less
- Add chopped spinach or other greens to the dal
- Have it with a roti or a small scoop of rice and a plate of vegetables
- Skip the extra ghee on top
Common questions about toor dal, cooked
How many calories are in toor dal, cooked?
About 217 kcal in 1 bowl, about 210 g, or 103 kcal per 100 g.
Is toor dal, cooked 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 toor dal, cooked?
About 11.3 g in 1 bowl, about 210 g, which is 5.2 g for every 100 kcal.
How much walking uses the energy in toor dal, cooked?
About 40 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is dal good for weight management?
Dal gives protein and fibre. A bowl of about 210 g has around 220 kcal in this recipe, which uses only a spoon of oil.
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Compare it in:Dal dishes
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.