Dal Tadka Calories and Nutrition
1 bowl (~200 g) of Dal Tadka contains 290 calories, 17.2g protein, 38.3g carbs and 8.6g fat — a vegetarian dish in the lentils & dals category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 bowl (~200 g) |
|---|---|---|
| Calories | 145 kcal | 290 kcal |
| Protein | 8.6 g | 17.2 g |
| Carbs | 19.17 g | 38.3 g |
| Fat | 4.31 g | 8.6 g |
| Fiber | 7.5 g | 15 g |
| Sugar | 1.71 g | 3.4 g |
| Sodium | 309 mg | 618 mg |
| Calcium | 19 mg | 38 mg |
| Iron | 3.17 mg | 6.3 mg |
| Saturated fat | 2.51 g | 5 g |
| Cholesterol | 10 mg | 20 mg |
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How Dal Tadka fits in your diet
A 1 bowl (~200 g) of dal tadka contributes about 14% of a 2,000-kcal daily target and roughly 34% of an average adult's 50 g daily protein floor. Typically made with toor dal, ghee, cumin, garlic, red chili, turmeric.
Yellow toor or moong dal finished with a fragrant ghee-cumin-garlic-red chilli 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 Dal Tadka?
Dal Tadka has roughly 260 kcal per 1 bowl (~200 g) (about 130 kcal per 100 g). Macros: 15g protein, 38g carbs, 6g fat.
Is Dal Tadka good for weight loss?
Moderate. Dal Tadka 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 Dal Tadka?
Dal Tadka delivers about 15g protein per 1 bowl (~200 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Dal Tadka?
Yes, dal tadka is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Dal Tadka fit into a balanced Indian meal?
Dal Tadka 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 tadka are sourced from USDA FoodData Central (FDC 2707427). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026