10 traditional protein-rich dal dishes and calories per serving

Dal or lentils are often spoken of as one of the healthiest and most versatile foods of Indian cuisine when it comes to staples of the Indian diet. Dal dishes made with lentils or pulses are an excellent source of plant-based protein, dietary fiber, iron, folate and other essential minerals. Dal is a staple in millions of homes and a key part of a balanced diet, served with rice, roti or as a comforting soup. It is one of the main sources of protein for vegetarians. The nutritional value of a dal dish varies according to the type of lentil used and the preparation method. Adding ingredients like ghee, butter, cream, or too much oil can add a lot of calories. Here are some of the popular dal dishes and the approximate calories they contain in one serving.

Approx calories: 220 – 250 kcal per serving
This is one of the most popular dal dishes and is prepared using toor dal or a mixture of pulses and finished with a tempering of cumin, garlic, onions, tomatoes and spices. It is a good source of protein, fiber and carbohydrates and goes well with roti and rice.

Approx calories 230-280 kcal per serving
This dish is very similar to Dal Tadka, and uses tool dal along with added onions, tomatoes and oil or ghee before sautéing with spices. It is best enjoyed with a roti.

Approx. calories: 320-380 kcal per serving
This is one of the most popular North Indian dal dishes, famous for its rich flavor and creamy texture. The dish is made with black urad dal and kidney beans and also uses ghee, butter and cream in its preparation which adds to the calories. It goes well with naan or tandoori roti.

Approx calories: 180-220 kcal/serving
It is made of yellow moong lentils with spit and is light, easy to digest and full of protein. It is best eaten with rice with ghee on top.

Approx calories: 80–210 kcal per serving
This dal is made from red lentils and is rich in protein, fibre, iron and folate. Tempered with ghee, cumin and hing, it is best eaten with steamed rice or whole wheat roti.

Approx calories: 240-280 kcal per serving
This dal is made with split Bengal gram and has a nutty taste. It is high in fiber and protein and is often tempered with onion tadka . It is eaten with roti or naan . Rich in plant-based protein, dietary fiber, iron, folate, and potassium, chana dal is a filling dish that supports satiety and digestive health. The fiber and protein combination also helps provide steady energy, making it a nutritious choice for lunch or dinner.

Approx calories: 220-260 kcal/portion
It is a traditional Rajasthani specialty and combines five different lentils and offers amino acids, fiber, vitamins and minerals while providing a rich and hearty flavor.

Approx calories: 230–270 kcal
This dal is mostly made from whole or split urad dal and is very popular in North India. This dal preparation is rich in protein, calcium, magnesium and iron and is a good accompaniment to roti.

Approx calories: 20-170 calories per serving
A stew made from lentils, with vegetables and sambar powder. This is a South Indian staple and is best served with idli, dosa, vada, uttapam and upma.

Approx calories: 190-230 calories per serving
This is the most common dal preparation that uses dal, salt, turmeric and water, tempered with ghee and cumin. Pairs well with rice and roti.