Calories in 2 Cups of Dal

2 cups of dal (480 g) has 696 calories. That is 35% of a 2,000 calorie diet.

The calories come from 41 g of protein, 21 g of fat and 92 g of carbohydrates, a split of 23% protein, 26% fat and 51% carbs. For comparison, 1 1/2 cups of dal has 522 calories. Burning 696 calories takes about 124 minutes of brisk walking or 56 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Dal Calorie Calculator

AmountUnit

696cal

in 2 cups of dal (480 g)

Protein41 g23% of calories

Fat21 g26% of calories

Carbs92 g51% of calories

35% of a 2,000 calorie day

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Dal calories by serving size

Common amounts of dal with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
50g	50 g	73	4.3 g	2.2 g	9.6 g
100g	100 g	145	8.6 g	4.3 g	19 g
4 oz	113 g	164	9.8 g	4.9 g	22 g
1/2 cup	120 g	174	10 g	5.2 g	23 g
200g	200 g	290	17 g	8.6 g	38 g
1 cup	240 g	348	21 g	10 g	46 g
2 cups	480 g	696	41 g	21 g	92 g

Dal vs similar foods

Calories per 100 g compared with other beans and legumes.

Canned Chickpeas146

Dal145

Firm Tofu144

Black Beans131

Soy Vermicelli126

Regular Tofu76

Soft Tofu61

Dal: common questions

How many calories are in 2 cups of dal?

2 cups of dal weighs about 480 g and has 696 calories.

How much protein is in 2 cups of dal?

2 cups of dal has 41 g of protein, which is 83% of the 50 g Daily Value.

How many carbs are in 2 cups of dal?

2 cups of dal has 92 g of carbohydrates, including 36 g of fiber and 8.2 g of sugars.

How much dal is 100 calories?

100 calories of dal is 69 g, about 1/4 cup of dal.

More about dal

Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID 2707427. Original description: Dal. Portion weights are USDA household measures.