Toor Dal (Cooked) Calories and Nutrition
Also known as: Arhar dal, Pigeon pea dal, Tuvar dal
1 medium bowl (~200 g) of Toor Dal (Cooked) contains 228 calories, 18g protein, 39g carbs and 0.8g fat — a vegetarian dish in the lentils & dals category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 medium bowl (~200 g) |
|---|---|---|
| Calories | 114 kcal | 228 kcal |
| Protein | 9.02 g | 18 g |
| Carbs | 19.5 g | 39 g |
| Fat | 0.38 g | 0.8 g |
| Fiber | 7.9 g | 15.8 g |
| Sugar | 1.8 g | 3.6 g |
| Sodium | 238 mg | 476 mg |
| Saturated fat | 0.05 g | 0.1 g |
| Cholesterol | 0 mg | 0 mg |
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How Toor Dal (Cooked) fits in your diet
A 1 medium bowl (~200 g) of toor dal (cooked) contributes about 11% of a 2,000-kcal daily target and roughly 36% of an average adult's 50 g daily protein floor. Typically made with toor dal (split pigeon peas), water, turmeric, salt, 1 tsp ghee/oil tadka.
Split pigeon peas cooked with turmeric and salt — the everyday yellow dal served across India. Macros below are for the simply-tempered, lightly-oiled version. 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.
Cuisine region: pan indian.
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Frequently asked questions
How many calories are in a bowl of toor dal?
A 200 g medium bowl of plain toor dal has roughly 232 kcal. With a 1 tsp ghee tadka it rises by about 40 kcal.
Is toor dal good for weight loss?
Yes — toor dal is high in protein (≈9 g per 100 g cooked) and fibre, low in fat and very filling. It is a staple in most Indian weight-loss meal plans.
How much protein is in 1 bowl of dal?
A 200 g bowl of cooked toor dal has about 18 g of protein. Combined with 1–2 chapatis or rice it forms a complete amino-acid profile.
Is dal good for diabetics?
Yes. Toor dal has a low glycemic index (≈29) and a slow-digesting carb-protein-fibre combination, helping keep blood sugar stable. Use a light tadka and avoid cream.
Toor dal vs moong dal — which is better?
Moong dal is lighter, easier to digest and slightly higher in protein. Toor dal is more filling and richer in flavour. Both are excellent for fitness goals — rotate them for variety.
Sources
Nutrition values for toor dal (cooked) are sourced from USDA FoodData Central (FDC 175254). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026