Calories in Chana dal: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of chana dal (1 katori, about 150 g) has 158 kcal, with 6 g protein, 19.3 g carbohydrate and 6.7 g fat. Per 100 g it comes to 105 kcal. That is 3.8 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 158 kcal | 105 kcal |
| Protein | 6 g | 4 g |
| Carbohydrate | 19.3 g | 12.9 g |
| Fat | 6.7 g | 4.5 g |
| Fibre | 3.8 g | 2.5 g |
Serving: 1 katori, about 150 g. Source below, checked 13 October 2026.
What one serving looks like
One katori is about 150 ml of chana dal, which stays more grainy than moong or masoor and has more bite.
Where it fits in a 1,200 to 1,600 kcal day
At 158 kcal, one serving is about 10 percent of a 1,600 kcal day and about 13 percent of a 1,200 kcal day. Chana dal is slower to digest and more filling than the other dals, which makes it good for a lunch that has to last till evening.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
See how protein-rich foods fit a full day in the high protein Indian diet chart. Similar foods: Rajma masala, Dal makhani and Chole masala.
How cooking changes the number
It needs a longer soak and cook. The oil and onion in the tadka decide most of the calories.
A swap to try
Try Moong dal. Moong dal is lighter if chana dal makes you feel heavy or gassy. Moong dal (1 katori, about 150 g) comes to 125 kcal, which is 33 kcal less than 158 for chana dal.
Who might want to watch it
Some people get bloating from chana. Soaking overnight and cooking it well helps.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Moong dal | 1 katori, about 150 g | 125 | 6.1 g |
| Rajma masala | 1 katori, about 150 g | 160 | 6.7 g |
| Dal makhani | 1 katori, about 150 g | 179 | 7 g |
| Chole masala | 1 katori, about 150 g | 179 | 6.6 g |
| Masoor dal | 1 katori, about 150 g | 132 | 6.2 g |
| Sambar | 1 katori, about 150 g | 129 | 6.5 g |
Keep going
Sources and last checked
Last checked 13 October 2026. We calculated this dish from USDA values for its ingredients, using a standard home recipe for one serving: 28 g chickpeas (garbanzo beans, bengal gram), mature seeds, 5 g oil, vegetable, soybean, refined, 12 g onions, 15 g tomatoes, red, ripe, raw, year round average, which cooks down to about 150 g. Your recipe will differ with how much oil you use.
- Chickpeas (garbanzo beans, bengal gram), mature seeds, raw, USDA FoodData Central, SR Legacy (April 2018), FDC ID 173756
- Oil, vegetable, soybean, refined, USDA FoodData Central, SR Legacy (April 2018), FDC ID 172370
- Onions, raw, USDA FoodData Central, SR Legacy (April 2018), FDC ID 170000
- Tomatoes, red, ripe, raw, year round average, USDA FoodData Central, SR Legacy (April 2018), FDC ID 170457
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
