Chana Dal (Cooked) Calories and Nutrition
Also known as: Split chickpea dal
1 bowl (~200 g) of Chana Dal (Cooked) contains 328 calories, 17.7g protein, 54.8g carbs and 5.2g fat — a vegetarian dish in the lentils & dals category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 bowl (~200 g) |
|---|---|---|
| Calories | 164 kcal | 328 kcal |
| Protein | 8.86 g | 17.7 g |
| Carbs | 27.42 g | 54.8 g |
| Fat | 2.59 g | 5.2 g |
| Fiber | 7.6 g | 15.2 g |
| Sugar | 4.8 g | 9.6 g |
| Sodium | 7 mg | 14 mg |
| Calcium | 49 mg | 98 mg |
| Iron | 2.89 mg | 5.8 mg |
| Saturated fat | 0.27 g | 0.5 g |
| Cholesterol | 0 mg | 0 mg |
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How Chana Dal (Cooked) fits in your diet
A 1 bowl (~200 g) of chana dal (cooked) contributes about 16% of a 2,000-kcal daily target and roughly 35% of an average adult's 50 g daily protein floor. Typically made with chana dal, water, turmeric, ghee tadka, salt.
Split brown chickpeas, cooked into a hearty dal with a light tempering. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
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Frequently asked questions
How many calories are in Chana Dal (Cooked)?
Chana Dal (Cooked) has roughly 260 kcal per 1 bowl (~200 g) (about 130 kcal per 100 g). Macros: 17g protein, 44g carbs, 3g fat.
Is Chana Dal (Cooked) good for weight loss?
Moderate. Chana Dal (Cooked) at 260 kcal per serving fits a calorie-counted diet if portioned correctly. Pair with protein and fibre to slow digestion.
How much protein is in Chana Dal (Cooked)?
Chana Dal (Cooked) delivers about 17g protein per 1 bowl (~200 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Chana Dal (Cooked)?
Diabetics can eat chana dal (cooked) in controlled portions. The 44g of carbs per serving is significant — eat with protein and fibre, and check post-meal glucose.
How does Chana Dal (Cooked) fit into a balanced Indian meal?
Chana Dal (Cooked) sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for chana dal (cooked) are sourced from USDA FoodData Central (FDC 173757). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 19/5/2026