Masoor Dal (Cooked) Calories and Nutrition
Also known as: Red lentil dal, Pink lentil
1 bowl (~200 g) of Masoor Dal (Cooked) contains 290 calories, 17.2g protein, 38.3g carbs and 8.6g fat — a vegan 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 Masoor Dal (Cooked) fits in your diet
A 1 bowl (~200 g) of masoor dal (cooked) 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 masoor dal, water, turmeric, salt, oil tadka.
Whole or split red/pink lentil cooked with turmeric and a light tadka. Cooks quickly. 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 Masoor Dal (Cooked)?
Masoor Dal (Cooked) has roughly 230 kcal per 1 bowl (~200 g) (about 115 kcal per 100 g). Macros: 18g protein, 40g carbs, 1g fat.
Is Masoor Dal (Cooked) good for weight loss?
Yes — at 230 kcal per typical serving, masoor dal (cooked) fits easily into a weight-loss diet. Watch for added oil or sugar in restaurant versions.
How much protein is in Masoor Dal (Cooked)?
Masoor Dal (Cooked) delivers about 18g protein per 1 bowl (~200 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Masoor Dal (Cooked)?
Yes, masoor dal (cooked) is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Masoor Dal (Cooked) fit into a balanced Indian meal?
Masoor 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 masoor dal (cooked) 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