Calories in Toor dal tadka: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of toor dal tadka (1 katori, about 150 g) has 128 kcal, with 5.7 g protein, 17.2 g carbohydrate and 4.4 g fat. Per 100 g it comes to 86 kcal. That is 4.5 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 128 kcal | 86 kcal |
| Protein | 5.7 g | 3.8 g |
| Carbohydrate | 17.2 g | 11.5 g |
| Fat | 4.4 g | 2.9 g |
| Fibre | 4.1 g | 2.7 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 thin toor dal with a tadka of ghee, onion and tomato. It should flow when you tilt the bowl, not stand up like a stew.
Where it fits in a 1,200 to 1,600 kcal day
At 128 kcal, one serving is about 8 percent of a 1,600 kcal day and about 11 percent of a 1,200 kcal day. Dal is the quiet protein of an Indian vegetarian day. Two katoris across lunch and dinner is a sensible target, and it does the work of a small serving of paneer for far less.
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: Sambar, Punjabi kadhi and Masoor dal.
How cooking changes the number
The dal itself is lean. Nearly all the fat comes from the tadka, so a teaspoon of ghee is plenty and a tablespoon turns it into a different dish.
A swap to try
Try Moong dal. Moong dal cooks faster and tends to sit more lightly on the stomach, which suits dinners. Moong dal (1 katori, about 150 g) comes to 125 kcal, which is 3 kcal less than 128 for toor dal tadka.
Who might want to watch it
Dal has purines in modest amounts. People told to watch uric acid should ask their doctor how much suits them.
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 |
| Sambar | 1 katori, about 150 g | 129 | 6.5 g |
| Punjabi kadhi | 1 katori, about 150 g | 126 | 4.7 g |
| Masoor dal | 1 katori, about 150 g | 132 | 6.2 g |
| Chana dal | 1 katori, about 150 g | 158 | 6 g |
| Soya chunks | 30 g dry, about 1 small katori cooked | 98 | 15.4 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: 25 g pigeon peas (red gram), mature seeds, 4 g butter, clarified butter (ghee), 10 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.
- Pigeon peas (red gram), mature seeds, raw, USDA FoodData Central, SR Legacy (April 2018), FDC ID 172436
- Butter, Clarified butter (ghee), USDA FoodData Central, SR Legacy (April 2018), FDC ID 171314
- 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.
