Calories in Mash Daal
Mash Daal has about 260 calories per 1 bowl (200 g), or 130 kcal per 100 g. That serving gives you 15 g protein, 30 g carbs and 9 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 bowl (200 g) | 1 cup (240 g) |
|---|---|---|---|
| Calories | 130 kcal | 260 kcal | 312 kcal |
| Protein | 7.5 g | 15 g | 18 g |
| Carbohydrates | 15 g | 30 g | 36 g |
| Fat | 4.5 g | 9 g | 10.8 g |
| Fiber | 3.5 g | 7 g | 8.4 g |
| Sugar | 0.8 g | 1.6 g | 1.9 g |
| Sodium | 340 mg | 680 mg | 816 mg |
About Mash Daal
Mash daal (urad) is cooked dry-ish so the grains stay separate, then topped with julienned ginger, green chilli and a sizzling tarka. It is a little richer than masoor because it is normally finished with more oil or ghee, about 260 kcal per bowl.
Tip: Serve it with a squeeze of lemon and sliced onion instead of extra tarka for the same punch with fewer calories.
Burn off 260 kcal
Rough estimates for a 70 kg adult.
- Brisk walking58 min
- Running24 min
- Cycling33 min
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Common questions
How many calories are in mash daal?+
About 260 kcal per 1 bowl (200 g), or 130 kcal per 100 g. Dry-style daal that holds more oil per bite than a soupy daal.
How many calories in 1 cup of mash daal?+
1 cup (240 g) is roughly 312 kcal with 18 g protein, 36 g carbs and 10.8 g fat.
How much protein is in mash daal?+
About 15 g per 1 bowl. It is not a major protein source, so pair it with daal, yogurt, eggs, chicken or fish to balance the meal.
Is mash daal good for weight loss?+
Mash Daal is moderate in calories (130 kcal per 100 g). It can fit a weight-loss diet in a normal portion — the key is keeping the serving to around 200 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.