One plate dal chawal is about 285 kcal, with 10 g of protein, 51 g of carbohydrate, 5.1 g of fibre and 4 g of fat. Everything below is worked out from the ingredients, one by one.
Dal chawal: calories from ½ to 2 plates
Each row is the whole dish at that amount, so you can read off what you ate.
| Amount | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| ½ plate dal chawal | 143 | 5.2 | 25 | 2 |
| 1 plate dal chawal | 285 | 10 | 51 | 4 |
| 1½ plates dal chawal | 428 | 16 | 76 | 6 |
| 2 plates dal chawal | 571 | 21 | 101 | 8 |
Numbers are for home cooking with the oil listed. How they were worked out is at the end of the page.
What goes into it
This is a standard home recipe, not one of the diet chart dishes: these are the weights the numbers come from. Your cook's version will differ, so check the oil and the portion.
| Ingredient | Amount | Calories (kcal) |
|---|---|---|
| Toor dal (arhar dal) | 30 g | 99 |
| Onion (Pyaz) | 10 g | 5 |
| Tomato | 20 g | 4 |
| Garlic (Lehsan) | 2 g | 2 |
| Groundnut oil | 3 g | 27 |
| Turmeric powder (Haldi) | 1 g | 3 |
| Cumin seeds (Jeera) | 1 g | 3 |
| White rice | 40 g | 143 |
| Total | 285 |
- Oil: the groundnut oil is 27 kcal of the 285. Without the groundnut oil, 1 plate dal chawal would come to about 259 kcal.
- Measure it: the oil is the part of this number you decide, so measure it with a spoon rather than pouring.
- A plate here is a katori of toor dal and a katori of rice (40 g raw).
Each ingredient links to its own page, and the thali calorie calculator has this dish, so you can add it to the rest of your plate.
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Dishes that come out close
Counting by the plate? These are the nearest dishes of the same kind, each with its own page.
- 1 plate rajma chawalabout 287 kcal
- To add up a whole plate, use the thali calorie calculator.
- For the calories you need in a day, try the daily calorie calculator.
- The full list of dishes has them all.
How this was worked out
The page adds up the IFCT values for every ingredient at the weight of a standard home recipe. The weights are raw, as the tables measure them, and the oil is the oil in the recipe. Katori means a standard 150 ml bowl. Your cooking will differ a little, so treat the number as a good starting point and check it against how you feel and what the scale says.
Calories and nutrients are calculated from the Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR).
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