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Foods / Dals and pulses

Toor dal (arhar dal): Nutrition and who it suits

Toor dal is a good choice for weight loss, PCOS, diabetes and menopause. 100 g has 331 kcal, 21.7 g of protein and 9.1 g of fibre. One serving is one katori cooked (30 g dry), about 99 kcal.

Toor dal spilling

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
Energy331 kcal
Protein21.7 g
Carbohydrate55.2 g
Fibre9.1 g
Sugars2.1 g
Fat1.6 g
Folate108 µg
Potassium1395 mg
Magnesium119 mg

Where its calories come from

27%69%
  • Protein 27%
  • Carbohydrate 69%
  • Fat 4%

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

How many calories in one serving of toor 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.

15%Folate
32.4 µg
14%Protein
6.5 g
13%Potassium
418 mg
10%Magnesium
35.7 mg
6%Zinc
0.8 mg
4%Iron
1.2 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code B021. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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

Weight loss

Good choice

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

PCOS and PCOD

Good choice

2.7 g of fibre for 16.6 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

2.7 g of fibre for 16.6 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 choice2.7 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesGood choice2.7 g of fibre for 16.6 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 toor dal, each with its calories per portion:

Also called

Assamese: Rohor dail; Bengali: Arhar dal; Gujarati: Tuver ni daad; Hindi: Arhar dal; Kannada: Thugare bele; Kashmiri: Arhar dal; Malayalam: Tuvaru parippu; Marathi: Turdal; Odia: Harada dal; Punjabi: Arhar dal; Sanskrit: Aaddhakii; Tamil: Tuvaramparuppu; Telugu: Kandi pappu; Urdu: Tuvar ki dal.

Related

Horse gram (Kulthi)Chana dalSoya chunks (soy nuggets)Moong dalUrad dalMasoor dal

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

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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