Calories in Masoor Daal (Red Lentils): Nutrition, Portions, and Diet Tips
Calories in Masoor Daal (Red Lentils): Nutrition, Portions, and Diet Tips
A 100 g serving of cooked Masoor Daal (Red Lentils) has 116.0 kcal, protein 9.0 g, carbohydrate 20.1 g, and fat 0.4 g. The serving used on this page is 1 cup cooked (about 198 g), and that serving has 229.7 kcal, protein 17.8 g, carbohydrate 39.8 g, and fat 0.8 g. These numbers come from USDA FoodData Central, so you can plan your plate with real figures instead of guesses.
Nutrition Facts for Masoor Daal (Red Lentils)
| Food | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) |
|---|---|---|---|---|
| Masoor Daal (Red Lentils), per 100 g | 116.0 | 9.0 | 20.1 | 0.4 |
| Masoor Daal (Red Lentils), 1 cup cooked (about 198 g) | 229.7 | 17.8 | 39.8 | 0.8 |
The full USDA description behind these numbers is Lentils, mature seeds, cooked, boiled, without salt (fdcId 172421). Two things matter here. First, the food is cooked and boiled, so the numbers already account for the water the daal takes up while cooking. Second, the data is for daal boiled without salt, which means any salt, oil, ghee, or tarka you add at home is not included in the 116.0 kcal or in the 229.7 kcal.
For most Pakistani readers the useful figure is the serving column, because daal is almost never weighed on a kitchen scale. A normal bowl, katori, or cup of cooked daal is close to 1 cup cooked (about 198 g), and that is the reference we use throughout this page.
Masoor Daal (Red Lentils) Portions in Pakistani Kitchens
In a typical household, masoor daal is cooked soft and served with roti, rice, or both. The serving used on this page is 1 cup cooked (about 198 g), and that portion gives you 229.7 kcal with protein 17.8 g, carbohydrate 39.8 g, and fat 0.8 g. If you eat two katoris, you are close to two of these servings, so the calories add up faster than people expect.
The place where portion control usually goes wrong is the tarka and the sides. A spoon of oil or ghee fried with garlic, plus a paratha instead of a plain roti, changes your total plate calories even though the daal itself stays at 116.0 kcal per 100 g. A practical habit is to serve the daal first into a bowl, note roughly how much fills a cup, and then decide how many servings fit your plan for that meal.
Cooking method matters too. The figures here are for daal that is cooked and boiled. If your recipe uses a lot of oil before the water goes in, or finishes with a heavy tarka, treat the data as a baseline and add the fat on top of it in your head.
Masoor Daal (Red Lentils) Compared With Other Foods
Daal is rarely eaten alone, so it helps to see it next to common alternatives. Moong Daal has 105.0 kcal per 100 g (1 cup cooked (about 198 g): 207.9 kcal), which is a little lighter than masoor on the same weight basis. Boiled Chana (Chickpeas) has 164.0 kcal per 100 g (1 cup cooked (about 164 g): 269.0 kcal), so it is the denser option of the three. If you are building a lighter plate, masoor sits in the middle, and choosing a smaller portion is more useful than switching foods without thinking about size.
Is Masoor Daal (Red Lentils) Good for Weight Loss?
Masoor daal can fit a calorie controlled diet, because it gives you solid protein and carbohydrate at a moderate calorie cost. At 116.0 kcal per 100 g and 229.7 kcal for 1 cup cooked (about 198 g), one bowl leaves reasonable room in a day that also includes roti, fruit, and milk or yoghurt. The honest answer is that no daal causes weight loss on its own. The portion size decides the outcome, and so does what you eat with it.
If you want daal to work for weight management, keep the serving close to 1 cup cooked (about 198 g) and count the tarka separately. Eating more than planned, even of a simple food like daal, will move your daily calorie total up.
How to Eat Masoor Daal (Red Lentils) Wisely
- Measure one portion the first few times. Fill a cup with cooked daal so you know what 1 cup cooked (about 198 g) with 229.7 kcal looks like in your own bowl.
- Keep the tarka light. The data is for daal boiled without salt, so every spoon of oil or ghee is extra calories beyond the 116.0 kcal per 100 g.
- Pair it with a roti and a salad or vegetable rather than doubling the daal. Protein 17.8 g in one serving is already a useful amount for one meal.
- If you cook a large pot, divide it into single servings right away. This makes it easier to stop at one portion instead of going back for more.
Who Should Be Careful
If you have diabetes, are pregnant, or have a kidney or heart condition, ask a doctor before you change how much daal you eat or how you cook it. Lentils carry carbohydrate and protein, and the right amount can depend on your treatment plan and medicines. This page is general information, and it cannot replace advice from a qualified doctor who knows your history.
FAQ
How many calories are in Masoor Daal (Red Lentils)? A 100 g serving of cooked masoor daal has 116.0 kcal, with protein 9.0 g, carbohydrate 20.1 g, and fat 0.4 g. The serving used on this page is 1 cup cooked (about 198 g), and that has 229.7 kcal, protein 17.8 g, carbohydrate 39.8 g, and fat 0.8 g.
What is the serving size used on this page? The serving is 1 cup cooked (about 198 g), which is a large katori or a full cup of soft cooked daal. It provides 229.7 kcal. The underlying USDA entry is Lentils, mature seeds, cooked, boiled, without salt (fdcId 172421).
Is Masoor Daal (Red Lentils) good for weight loss? It can fit a calorie controlled diet, because 1 cup cooked (about 198 g) gives 229.7 kcal along with protein 17.8 g. Portion size and the oil or ghee used in the tarka decide the outcome, so weigh your serving in mind and keep extras small.
If weight management is the goal, the calorie calculator can help plan the day, and Active Detox is available at Clinicaly. You can also browse all products, check the full Pakistani food calories list, read the DRAP safety guide, learn more about Clinicaly, or contact us with questions.
Data source: USDA FoodData Central, Lentils, mature seeds, cooked, boiled, without salt, fdcId 172421. Values per 100 g; serving values are approximate.
Medical disclaimer: this page is for general information only and is not medical advice. Consult a qualified doctor before changing your diet.