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Foods / Dals and pulses

Masoor dal: Nutrition and who it suits

Masoor dal is a good choice for weight loss, PCOS, diabetes and menopause. 100 g has 322 kcal, 24.4 g of protein and 10.4 g of fibre. One serving is one katori cooked (30 g dry), about 97 kcal.

Masoor dal

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

NutrientPer 100 g
Energy322 kcal
Protein24.4 g
Carbohydrate52.5 g
Fibre10.4 g
Sugars1.9 g
Fat0.8 g
Zinc3.6 mg
Potassium786 mg
Iron7.1 mg

Where its calories come from

31%67%
  • Protein 31%
  • Carbohydrate 67%
  • Fat 2%

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

How many calories in one serving of masoor dal?

About 97 kcal for one katori cooked (30 g dry), and about 194 kcal if you have two.

One serving, against your day

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

16%Protein
7.3 g
8%Zinc
1.1 mg
7%Potassium
236 mg
7%Iron
2.1 mg
7%Folate
15 µg
6%Magnesium
22.4 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code B013. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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

Weight loss

Good choice

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

PCOS and PCOD

Good choice

3.1 g of fibre for 15.8 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

3.1 g of fibre for 15.8 g of carbohydrate, which slows the rise in sugar.

Menopause

Good choice

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

Weight lossGood choice3.2 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesGood choice3.1 g of fibre for 15.8 g of carbohydrate, which slows the rise in sugar.
MenopauseGood choice7.3 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 masoor dal, each with its calories per portion:

Also called

Assamese: Masur dail; Bengali: Mosur dal; Gujarati: Masoor ni daad; Hindi: Masoor dal; Kannada: Laki Bele; Kashmiri: Masoor; Malayalam: Vattu parippu; Marathi: lank dal; Odia: Masura dali; Punjabi: Dhooli masari dal; Sanskrit: Triputta; Tamil: Khesari paruppu; Telugu: Lanka pappu.

Related

Urad dalCowpea (Lobia)Moong dalSoya chunks (soy nuggets)Chana dalHorse gram (Kulthi)

A sample diet chart that uses it, one for each goal (1,500 calories): Weight loss, vegetarianDiabetes, vegetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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