Dal Fry Calories and Nutrition
1 bowl (~200 g) of Dal Fry contains 231 calories, 5.4g protein, 14.2g carbs and 15.6g fat — a vegetarian dish in the lentils & dals category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 bowl (~200 g) |
|---|---|---|
| Calories | 115.3 kcal | 230.6 kcal |
| Protein | 2.7 g | 5.4 g |
| Carbs | 7.1 g | 14.2 g |
| Fat | 7.8 g | 15.6 g |
| Sugar | 0 g | 0 g |
| Sodium | 520 mg | 1040 mg |
| Saturated fat | 2.4 g | 4.8 g |
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How Dal Fry fits in your diet
A 1 bowl (~200 g) of dal fry contributes about 12% of a 2,000-kcal daily target and roughly 11% of an average adult's 50 g daily protein floor. Typically made with toor dal, onion, tomato, ginger-garlic, ghee, spices.
Cooked dal sautéed with onion, tomato and spices — restaurant-style version of everyday dal. 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 Dal Fry?
Dal Fry has roughly 280 kcal per 1 bowl (~200 g) (about 140 kcal per 100 g). Macros: 14g protein, 38g carbs, 8g fat.
Is Dal Fry good for weight loss?
Moderate. Dal Fry at 280 kcal per serving fits a calorie-counted diet if portioned correctly. Pair with protein and fibre to slow digestion.
How much protein is in Dal Fry?
Dal Fry delivers about 14g protein per 1 bowl (~200 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Dal Fry?
Yes, dal fry is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Dal Fry fit into a balanced Indian meal?
Dal Fry 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 dal fry are sourced from Open Food Facts. Per-100 g figures scaled to the selected serving above.
Primary reference: View on Open Food Facts
Updated: 17/5/2026