Dals and legume curries
Calories in Chana Dal
One serving of chana dal has about 291 kcal, with 12.1 g of protein, 29.2 g of carbohydrate and 13.5 g of fat. In the Indian Nutrient Databank recipe a serving is one of 4 portions made from 200 g of raw chana dal and 3 tablespoons of ghee, so each holds 50 g of dal. A small katori has less.
Nutrition in 1 bowl of chana dal
| Nutrient | 1 bowl of chana dal | 2 bowls of chana dal |
|---|---|---|
| Energy | 291 kcal | 582 kcal |
| Protein | 12.1 g | 24.2 g |
| Carbohydrate (available) | 29.2 g | 58.4 g |
| Total fat | 13.5 g | 27 g |
| Dietary fibre | 10.9 g | 21.8 g |
| Sugars | 2.9 g | 5.8 g |
Of this energy, about 41% comes from carbohydrate, 42% from fat and 17% from protein.
1 bowl of chana dal is about 14% of the daily energy requirement of a sedentary adult man and 18% of a sedentary adult woman's (ICMR-NIN, 2020).
These figures are from the Indian Nutrient Databank (INDB), which calculates each dish from a standard recipe using Indian food composition data. They describe that recipe and that serving: a larger portion, or more oil, ghee or sugar, gives more. Source: Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition. 2024;8(7):103790 (Indian Nutrient Databank, INDB).
What this figure covers
The source does not measure the bowl. It gives a recipe, 200 g of chana dal, 180 g of tomato, 50 g of onion, a little ginger and 3 tablespoons of ghee, and divides it into 4 portions. Each portion therefore carries 50 g of raw dal and a little over 2 teaspoons of ghee, a noticeably bigger helping than the plain dals in this set are built on. That is why chana dal ranks 18 out of 20 here, with only dalma and panchmel dal above it. Half a portion, about 146 kcal, is nearer to what a small katori beside rice and sabzi would hold.
Fat supplies 42% of the energy, carbohydrate 41% and protein 17%. Chana dal is slightly richer in fat than moong or urad, but most of the 13.5 g is ghee, which is largely saturated fat. The dal brings the rest: starch, 12.1 g of protein and 10.9 g of fibre, a high figure that reflects both the pulse and the size of the portion. Tomato and onion add very little.
What goes into one serving
The recipe INDB analysed makes 4 bowls. These are its main ingredients; spices, salt and water are left out.
| Ingredient | In the recipe | In 1 bowl of chana dal |
|---|---|---|
| Bengal gram (chana) | 200 g | 50 g |
| Tomato | 180 g | 45 g |
| Onion | 50 g | 12 g |
| Ginger | 13 g | 3 g |
| Ghee | 3 tbsp | 2 1/4 tsp |
What changes the number
- 01
How many portions the pot makes
The figure assumes the pot is shared between 4. Stretch the same 200 g of chana dal to more plates and each is lighter; serve it to fewer and each is heavier. Half a portion comes to about 146 kcal.
- 02
Ghee in the tempering
Three tablespoons of ghee go into the recipe, a little over 2 teaspoons for each portion, and a teaspoon of ghee is about 45 kcal. Tempering the whole pot with a third of that would bring every portion down sharply. An extra teaspoon on top takes one portion to about 336 kcal.
- 03
Sweet, coconut-rich festive versions
Bengali cholar dal and some wedding-style chana dals add coconut, raisins and sugar. Each of those raises the energy beyond the plain recipe used here, the coconut through fat and the sugar and raisins through carbohydrate.
- 04
How thick the dal is left
Chana dal holds its shape, so cooks often leave it thick and grainy. A thick dal puts more raw dal into each ladle than a soupy one. Thinning the pot and serving a katori is a simple way to bring a helping closer to a plain dal.
How chana dal compares
Other dishes of the same kind, one serving each, lightest first. Serving sizes differ, so read the serving before the number.
| Dish | One serving | Energy (kcal) | Protein (g) |
|---|---|---|---|
| Rasam | 1 bowl of rasam | 104 | 4.4 |
| Moong Dal | 1 bowl of moong dal | 139 | 7.4 |
| Kala Chana Curry | 1 bowl of kala chana curry | 169 | 6.8 |
| Rajma | 1 bowl of rajma | 172 | 7.1 |
| Lobia Curry | 1 bowl of lobia curry | 179 | 7.3 |
| Urad Dal | 1 bowl of urad dal | 182 | 7.4 |
| Mixed Dal | 1 bowl of mixed dal | 184 | 7.5 |
| Sabut Moong Dal | 1 bowl of sabut moong dal | 184 | 7.7 |
| Sabut Masoor Dal | 1 bowl of sabut masoor dal | 185 | 7.8 |
| Chole | 1 bowl of chole | 196 | 7.3 |
| Soyabean Curry | 1 bowl of soyabean curry | 196 | 12.5 |
| Kulthi Dal | 1 bowl of kulthi dal | 201 | 10.5 |
| Lauki Chana Dal | 1 bowl of lauki chana dal | 204 | 7.8 |
| Dal Palak | 1 bowl of dal palak | 213 | 8.3 |
| Dal Dhokli | 1 bowl of dal dhokli | 231 | 10 |
| Sambar | 1 bowl of sambar | 249 | 8.6 |
| Dal Makhani | 1 bowl of dal makhani | 262 | 11.7 |
| Chana Dal | 1 bowl of chana dal | 291 | 12.1 |
| Dalma | 1 bowl of dalma | 314 | 12.9 |
| Panchmel Dal | 1 bowl of panchmel dal | 335 | 13.9 |
In a meal and in a day
One portion of chana dal is about 14% of a sedentary man's daily energy requirement and 18% of a woman's, more than most dals take up. Two portions come to 582 kcal and 24.2 g of protein, which is a meal's worth of energy before rice or roti is counted. On the other side, 12.1 g of protein and 10.9 g of fibre make it a substantial dish. Treat a full portion of chana dal as the centre of the plate, with one or two rotis and a vegetable, and the protein of grain and pulse together is more complete.
Ways to keep it lighter
- Serve half a portion, about 146 kcal, when chana dal is one of several dishes on the plate.
- Temper the pot with one tablespoon of ghee or oil instead of three.
- Cook it with lauki; the lauki chana dal in the same data comes to 204 kcal a bowl.
- Leave out coconut, raisins and sugar on ordinary days and keep them for festive cooking.
Before you rely on the number
Because the ghee is generous, a portion is high in saturated fat and brings some cholesterol, which matters for anyone asked to cut down on either; they should go by the advice of their doctor or dietitian. Chana dal is also slow to digest and can cause wind, so soak it well and cook it until a grain crushes easily between the fingers.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
Chana Dal: common questions
How much protein is in one bowl of chana dal?
About 12.1 g in a portion made from 50 g of raw dal, among the highest in this set of 20 dals and pulse curries. The portion is large, though. Protein is 17% of its energy, much the same share as in other dals, so the extra protein comes with extra calories.
How many calories are in 2 bowls of chana dal?
About 582 kcal, with 24.2 g of protein, 58.4 g of carbohydrate and 27 g of fat, if both are full portions of the reference recipe. Three portions reach 873 kcal, so second helpings of chana dal add up fast.
Why is chana dal higher in calories than lauki chana dal?
Two reasons in the data. The plain chana dal portion holds 50 g of raw dal and is tempered with ghee, 291 kcal in all. The lauki chana dal bowl, at 204 kcal, is built on less dal, with bottle gourd making up the volume.
Is chana dal good for weight loss?
It is filling, with plenty of protein and fibre, but a full portion at 291 kcal is one of the heavier dals here and 42% of that is fat. A half portion cooked with less ghee keeps most of what is useful. Progress depends on the day's total food, of which chana dal is one part.
The recipe, the ingredients and related reading
Cholar Dal (Bengali Bengal Gram Lentil)
The recipe on this site, step by step.
Bengal gram (chana): nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Tomato: nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Onion: nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Which Dal Has the Most Protein? Raw, Cooked and per Katori
The portion-by-portion answer, in the NNWA journal.
Is Ghee Good for You? Cholesterol, Heart Health and Weight Loss
The portion-by-portion answer, in the NNWA journal.
Vegetarian Protein Sources in India: Full Food List
The portion-by-portion answer, in the NNWA journal.
Indian food calorie counter
Add up a whole plate in rotis, katoris and cups.
Calories in every dish
All the cooked dishes, with calories per serving.
Learn to read a plate
Certification in Nutrition
Estimating what is on a plate and turning it into a meal plan is taught in this NNWA course.