One katori moong dal is about 141 kcal, with 7.8 g of protein, 18 g of carbohydrate, 4 g of fibre and 3.8 g of fat. Everything below is worked out from the ingredients, one by one.
There is a Jain version further down.
Moong dal: calories from ½ to 2 katoris
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 katori moong dal | 71 | 3.9 | 9.2 | 1.9 |
| 1 katori moong dal | 141 | 7.8 | 18 | 3.8 |
| 1½ katoris moong dal | 212 | 12 | 28 | 5.6 |
| 2 katoris moong dal | 282 | 16 | 37 | 7.5 |
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 how 1 katori moong dal is built in the sample diet charts. Each ingredient links to its own page.
| Ingredient | Amount | Calories (kcal) |
|---|---|---|
| Moong dal | 30 g | 98 |
| Onion (Pyaz) | 15 g | 7 |
| Tomato | 20 g | 4 |
| Groundnut oil | 3 g | 27 |
| Turmeric powder (Haldi) | 1 g | 3 |
| Cumin seeds (Jeera) | 1 g | 3 |
| Total | 141 |
- Oil: the groundnut oil is 27 kcal of the 141. Without the groundnut oil, 1 katori moong dal would come to about 115 kcal.
- Measure it: the oil is the part of this number you decide, so measure it with a spoon rather than pouring.
The Jain version
One katori moong dal (Jain, with hing) is about 135 kcal, with 7.6 g of protein, 17 g of carbohydrate, 3.7 g of fibre and 3.7 g of fat.
The Jain diet charts use a version that:
- leaves out the onion (pyaz)
- adds asafoetida (hing)
| Ingredient | Amount | Calories (kcal) |
|---|---|---|
| Moong dal | 30 g | 98 |
| Tomato | 20 g | 4 |
| Groundnut oil | 3 g | 27 |
| Turmeric powder (Haldi) | 1 g | 3 |
| Cumin seeds (Jeera) | 1 g | 3 |
| Asafoetida (Hing) | 0.2 g | 1 |
| Total | 135 |
The Jain diet chart page has every Jain sample day.
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Which diet charts use it
Some of the sample diet charts that use it, with the portion that fits a 1,500 calorie day. Change the calories on a plan page and the portion changes with it.
- 1500 calorie Indian non-vegetarian weight loss diet chart: a sample day2 katoris moong dal at lunch
- 1500 calorie Indian non-vegetarian PCOS diet chart: a sample day1½ katoris moong dal at dinner
- 1500 calorie Indian vegetarian diabetes diet chart: a sample day1½ katoris moong dal at lunch
- 1500 calorie Indian vegetarian menopause diet chart: a sample day1 katori moong dal at dinner
Dishes that come out close
Counting by the katori? These are the nearest dishes of the same kind, each with its own page.
- 1 katori toor dalabout 143 kcal
- 1 katori rajmaabout 144 kcal
- 1 katori masoor dalabout 137 kcal
- 1 katori dal palakabout 127 kcal
- 1 katori kadhiabout 125 kcal
- 1 katori sambarabout 116 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 used in the sample diet charts. 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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