Calories in Masoor dal: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of masoor dal (1 katori, about 150 g) has 132 kcal, with 6.2 g protein, 17.3 g carbohydrate and 4.6 g fat. Per 100 g it comes to 88 kcal. That is 4.7 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 132 kcal | 88 kcal |
| Protein | 6.2 g | 4.1 g |
| Carbohydrate | 17.3 g | 11.5 g |
| Fat | 4.6 g | 3.1 g |
| Fibre | 3.1 g | 2 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 orange-red masoor dal that has melted into a smooth, thin soup.
Where it fits in a 1,200 to 1,600 kcal day
At 132 kcal, one serving is about 8 percent of a 1,600 kcal day and about 11 percent of a 1,200 kcal day. It is quick to cook and cheap, which is why many busy households lean on it. One or two katoris a day is easy to fit into a 1,300 to 1,600 kcal plan.
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 Moong dal.
How cooking changes the number
Masoor does not need soaking, so you can cook it in twenty minutes. The oil in the tadka is the only real variable.
A swap to try
Try Toor dal tadka. Toor dal is a little thicker and some people find it more filling. Toor dal tadka (1 katori, about 150 g) comes to 128 kcal, which is 4 kcal less than 132 for masoor dal.
Who might want to watch it
Nothing special beyond the general advice to keep the tadka light.
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 |
|---|---|---|---|
| Toor dal tadka | 1 katori, about 150 g | 128 | 5.7 g |
| Sambar | 1 katori, about 150 g | 129 | 6.5 g |
| Punjabi kadhi | 1 katori, about 150 g | 126 | 4.7 g |
| Moong dal | 1 katori, about 150 g | 125 | 6.1 g |
| Chana dal | 1 katori, about 150 g | 158 | 6 g |
| Rajma masala | 1 katori, about 150 g | 160 | 6.7 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 lentils, pink or red, 4 g oil, vegetable, soybean, refined, 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.
- Lentils, pink or red, raw, USDA FoodData Central, SR Legacy (April 2018), FDC ID 174284
- 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.
