Macros in Dal

100 g of Dal provides 6 g protein, 4 g fat and 16 g carbs. Adjust the weight to see your serving, or compare the macros per 100 calories below.

Protein, fat and carbs per 100 g

Protein: 6 g
Fat: 4 g
Carbs: 16 g

120 kcal per 100 g

These are reference values. Ingredients and preparation can change the result.

Calories in Dal

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Portion size, grams

In your portion

300 kcal

Protein: 15 g
Fat: 10 g
Carbs: 40 g

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Compare Dal macros per 100 calories

Equal weights and equal calories answer different questions. The values below show the grams of each macro for 100 calories of this food, using the same reference entry. They are not percentages, daily targets or a suggested serving.

Protein: 5 g
Fat: 3.3 g
Carbs: 13.3 g

Reference portion: bowl (250 g). This is an example amount, not a recommended portion. Weigh your food when possible: a cup, slice or piece can vary in size.

Check that the entry matches the food you have, including its preparation. If raw or cooked is not specified, check your label or a matching nutrition reference before logging it.

Compare macros by serving weight

Portion	Calories	Protein	Fat	Carbs
50 g	60 kcal	3 g	2 g	8 g
100 g	120 kcal	6 g	4 g	16 g
200 g	240 kcal	12 g	8 g	32 g
250 g	300 kcal	15 g	10 g	40 g

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FoodWarz adds the protein, fat and carbs of each logged meal to a running daily total and shows it against the targets you set.

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What changes the calories?

Oil, sauces, sugar, toppings, cooking method and portion weight can change dal calories quickly.

FAQ

How do I calculate macros for a serving of Dal?

Multiply each per-100 g value by the serving weight and divide by 100. A 250 g portion gives about 15 g protein, 10 g fat and 40 g carbs.

Can I compare these macros with a food label?

First match the serving weight and preparation. Compare per 100 g with per 100 g, or scale both entries to the same portion. Use the package values for a specific branded product.

Is dal good for calorie tracking?

Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.

How Dal compares

Of the 6 other foods in this table, 1 has less protein per 100 g than Dal and 3 have more.

Calories, protein, fat and carbs per 100 g
Food	Protein	Calories	Fat	Carbs
Dal (this page)	6 g	120 kcal	4 g	16 g
Chana masala	6 g	140 kcal	5 g	18 g
Palak paneer	7 g	150 kcal	11 g	6 g
Paneer tikkaMost protein	14 g	230 kcal	16 g	6 g
Biryani	6 g	190 kcal	6 g	28 g
Chicken biryani	9 g	190 kcal	7 g	24 g
Vegetable biryaniLeast protein	4 g	170 kcal	5 g	28 g

Data sources

Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.

Nutrition data methodology

Nutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.

Last updated: October 3, 2026