Calories in Daal Chawal
Daal Chawal has about 438 calories per 1 plate (350 g), or 125 kcal per 100 g. That serving gives you 15.8 g protein, 70 g carbs and 10.5 g fat.
Nutrition facts
Estimated for a typical home-style recipe. Restaurant and homemade versions vary with oil, ghee and portion size.
| Nutrient | Per 100 g | 1 plate (350 g) | 1 bowl (250 g) |
|---|---|---|---|
| Calories | 125 kcal | 438 kcal | 313 kcal |
| Protein | 4.5 g | 15.8 g | 11.3 g |
| Carbohydrates | 20 g | 70 g | 50 g |
| Fat | 3 g | 10.5 g | 7.5 g |
| Fiber | 2 g | 7 g | 5 g |
| Sugar | 0.8 g | 2.8 g | 2 g |
| Sodium | 280 mg | 980 mg | 700 mg |
About Daal Chawal
Daal chawal — boiled rice with a ladle of masoor or moong daal and a tarka of fried onion, garlic and cumin — is the everyday comfort meal across Pakistan. A full plate is about 440 kcal and gives a decent 15 g of plant protein from the lentils.
Tip: A heavier tarka is where the calories hide: two tablespoons of oil is 240 kcal spread across the pot. A lighter tarka and a squeeze of lemon keeps it filling and under 400 kcal.
Burn off 438 kcal
Rough estimates for a 70 kg adult.
- Brisk walking97 min
- Running40 min
- Cycling55 min
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Portion sizes are where calorie counts go wrong. Take a photo of your daal chawal and FoodMate AI estimates the portion and logs calories, protein, carbs and fat in seconds. Free to download.
Common questions
How many calories are in daal chawal?+
About 438 kcal per 1 plate (350 g), or 125 kcal per 100 g. The rice-to-daal ratio decides the macros: more daal means more protein and fibre per plate.
How many calories in 1 bowl of daal chawal?+
1 bowl (250 g) is roughly 312 kcal with 11.2 g protein, 50 g carbs and 7.5 g fat.
How much protein is in daal chawal?+
About 15.8 g per 1 plate. It is not a major protein source, so pair it with daal, yogurt, eggs, chicken or fish to balance the meal.
Is daal chawal good for weight loss?+
Daal Chawal is moderate in calories (125 kcal per 100 g). It can fit a weight-loss diet in a normal portion — the key is keeping the serving to around 350 g and watching what you eat alongside it.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.