Is chana dal good for weight loss and diabetes?

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

Nutrient	Per 100 g
Energy	329 kcal
Protein	21.6 g
Carbohydrate	46.7 g
Fibre	15.2 g
Sugars	1 g
Fat	5.3 g
Folate	182 µg
Magnesium	118 mg
Potassium	957 mg

Where its calories come from

Protein 27%
Carbohydrate 58%
Fat 15%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of chana dal?

About 99 kcal for one katori cooked (30 g dry), and about 198 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (30 g) fills.

25%Folate
54.6 µg

14%Protein
6.5 g

10%Magnesium
35.4 mg

9%Potassium
287 mg

8%Zinc
1.1 mg

6%Iron
1.8 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code B001. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is chana dal good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

4.6 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

4.5 g of fibre for 14 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

4.5 g of fibre for 14 g of carbohydrate, which slows the rise in sugar.

Menopause

Good choice

6.5 g of protein in a 30 g serving helps you hold on to muscle.

Weight lossGood choice4.6 g of fibre per 100 kcal keeps you full for longer.

PCOS and diabetesGood choice4.5 g of fibre for 14 g of carbohydrate, which slows the rise in sugar.

MenopauseGood choice6.5 g of protein in a 30 g serving helps you hold on to muscle.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How to eat it

Dishes on this site that use chana dal, each with its calories per portion:

Also called

Assamese: Boot dail; Bengali: Cholar dal; Gujarati: Chana-ni-daad; Hindi: Chan-ki-dal; Kannada: Kadale bele; Kashmiri: Chanu dal; Malayalam: Kadala parippu; Marathi: Harabara dal; Odia: Channa dali (Buta dali); Punjabi: Sholedi dal; Tamil: Kadalaiparuppu; Telugu: Sanaga papu; Urdu: Chane ki dal.

Horse gram (Kulthi)Toor dal (arhar dal)Soya chunks (soy nuggets)Moong dal Urad dal Masoor dal

A sample diet chart that uses it, one for each goal (1,500 calories): Weight loss, vegetarian PCOS and PCOD, vegetarian Diabetes, vegetarian Menopause, vegetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibre protein calorie glycemic index