Calories in dal chawal, and how much to eat
One katori of rice with one katori of toor dal comes to about 325 kcal and 10 g of protein, tadka included. A big restaurant-style plate is closer to 560, and a teaspoon of ghee on top adds 45. Dal chawal fits a weight-loss diet well; what matters is the size of the rice portion and what you eat with it.
How many calories are in a katori of dal and a katori of chawal?
A katori of cooked rice made from 50 g of raw rice has about 185 kcal and 3.6 g of protein. A katori of toor dal made from 30 g of dry dal has about 100 kcal and 6.6 g of protein, and the tadka adds about 45 kcal for each teaspoon of oil or ghee.
| Dal chawal plate | Calories | Protein |
|---|---|---|
| 1 katori rice + 1 katori toor dal | 325 kcal | 10 g |
| 1 katori rice + 1 katori moong dal | 330 kcal | 11 g |
| 1 katori rice + 1 katori masoor dal | 330 kcal | 11 g |
| Same plate + 1 tsp ghee on top | 370 kcal | 10 g |
| 2 katori rice + 1 katori dal | 510 kcal | 14 g |
| Big plate: 2 katori rice + 1½ katori dal | 560 kcal | 17 g |
| Dal chawal + 1 katori sabzi | 405 kcal | 12 g |
| Dal chawal + sabzi + curd + salad | 515 kcal | 18 g |
All plates count one teaspoon of oil in the dal tadka and one in each sabzi. A katori here is a standard 150 ml steel katori.
How many calories are in rajma chawal, chole chawal and khichdi?
| Dish | Calories | Protein |
|---|---|---|
| Rajma chawal (40 g dry rajma, 1 katori rice) | 360 kcal | 13 g |
| Chole chawal (40 g dry chole, 1 katori rice) | 370 kcal | 11 g |
| Moong dal khichdi (30 g rice, 20 g moong dal, 1 tsp ghee) | 225 kcal | 7 g |
Rajma and chole carry more protein and fibre per katori than most dals, so rajma chawal keeps you full for longer than the same calories of plain dal chawal.
Is dal chawal good for weight loss?
Yes. Dal chawal is one of the better Indian meals for weight loss when the portion is measured. The dal gives protein and fibre, and the rice is a moderate, easy-to-measure carb. It goes wrong in two ways:
- The rice is the main event. Three katoris of rice with one katori of dal is about 690 kcal with only 17 g of protein, and the meal is mostly starch.
- The tadka is heavy. Three teaspoons of ghee in the tadka add about 135 kcal, as much as a second katori of dal.
A simple rule works: at least as much dal as rice, one teaspoon of oil or ghee in the tadka, and a katori of sabzi or a plate of salad on the side.
What does a weight-loss dal chawal plate look like?
Five dal chawal plates of about 385 to 500 kcal each, every ingredient weighed and worked out with the same food data the BodyQuest app uses:
Rice, moong dal, gobi sabzi and curd
Rice (raw weight) 50 g; Moong dal (dry) 30 g; Gobi 120 g; Oil 2 tsp; Curd 150 g
Rice, toor dal, capsicum sabzi and curd
Rice (raw weight) 50 g; Toor dal (dry) 30 g; Capsicum 120 g; Oil 2 tsp; Curd 150 g
Rice, toor dal, tofu and salad
Rice (raw weight) 50 g; Toor dal (dry) 30 g; Tofu 100 g; Oil 2 tsp; Salad 100 g
Rajma chawal with curd and salad
Rice (raw weight) 50 g; Rajma (dry) 40 g; Oil 1 tsp; Curd 150 g; Salad 100 g
Chole chawal with salad
Rice (raw weight) 50 g; Chole (dry) 40 g; Oil 1 tsp; Salad 100 g
Want to add up your own plate, with rotis too? Use the roti, sabzi and dal calorie calculator.
How much rice should you eat to lose weight?
About one katori of cooked rice per meal, made from 45 to 55 g of raw rice, is a good portion for most women losing weight. If you are very active or taller, you may have a little more. If you also eat rotis in the same meal, count one roti as roughly half a katori of rice. More on this in is rice bad for weight loss.
Can you eat dal chawal at night?
Yes. For weight, the total you eat across the day matters far more than the time you eat rice. If dinner is your biggest meal, keep the rice to one katori and fill the rest of the plate with dal, sabzi and salad.
How are these calories worked out?
From the Indian Food Composition Tables per 100 g, the same food data the BodyQuest app plans meals with. Rice and dal are counted by their raw, dry weight, because that does not change with how much water they absorb: 50 g of raw rice becomes about 150 g once cooked, but the calories stay the same.
Questions people ask
How many calories are in 1 plate of dal chawal?
A home plate of one katori of rice and one katori of toor dal with a one-teaspoon tadka is about 325 kcal and 10 g of protein. A big plate with two katoris of rice and one and a half of dal is about 560 kcal.
How many calories are in dal chawal with ghee?
Add about 45 kcal for every teaspoon of ghee. One katori each of dal and chawal with a teaspoon of ghee on top is about 370 kcal.
Is dal chawal good for weight loss?
Yes, in a measured portion. One katori of rice with a full katori of dal, a katori of sabzi and some curd is a filling meal of about 400 to 500 kcal with 15 to 20 g of protein. Weight goes up when the rice is two or three helpings and the dal is the small side.
Can I eat dal chawal at night for weight loss?
Yes. Your weight depends on how much you eat across the whole day, not on whether rice is eaten at night. Keep the dinner portion to about one katori of rice and add sabzi or salad.
How many calories are in khichdi?
A bowl of moong dal khichdi made from 30 g of rice, 20 g of moong dal and one teaspoon of ghee is about 225 kcal with 7 g of protein.
How many calories are in rajma chawal?
One katori of rajma (40 g dry, with one teaspoon of oil) with one katori of rice is about 360 kcal and 13 g of protein.
Sources
- ICMR-NIN: Indian Food Composition Tables (2017)
- ICMR-NIN: Dietary Guidelines for Indians (2024)
- NHS: Understanding calories
BodyQuest is a home weight-loss programme for Indian women, made by ASANAR STUDIOS in Mohali, Punjab. The calories, protein and portions in our articles come from the same food data and method the BodyQuest app uses to build each member's daily plan, and our advice follows the public guidance listed under Sources. We are not doctors: for a health condition, check with yours.
BodyQuest gives general fitness and food guidance for healthy adults. It does not diagnose or treat any condition. If you are pregnant, breastfeeding, or managing a health condition such as diabetes, thyroid or PCOS, check with your doctor before changing your diet or exercise.
