How many calories are in 1 katori of daal?

One katori (200g) of daal contains approximately 200–290 calories depending on the type. Daal moong is the lightest at 200 calories per katori, while daal makhani is the richest at 320 calories per katori.

Is daal good for weight loss?

Yes — daal is one of the best foods for weight loss. It is high in protein (7–9g per 100g), high in fibre, low in fat, and has a very low glycemic index (GI 28–38). A katori of daal keeps you full for 3–4 hours.

Which daal has the most protein?

Daal mash (white lentils) and sabut masoor (whole red lentils) have the highest protein content at 9g per 100g cooked.

Which daal is best for diabetics?

All daal varieties are excellent for diabetics due to their very low glycemic index (GI 28–38). Daal moong (GI 28) and daal mash (GI 30) are the best choices.

Quick Answer

1 katori of daal (200g) contains approximately 200–290 calories depending on type

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Daal Calories — Complete Reference Table

Calories per 100g, half katori (100g), 1 katori (200g), and full bowl (400g). Glycemic Index included for diabetics.

Daal Type	Per 100g	½ katori	1 katori	Full bowl	Protein	GI
Daal Mash (White Lentils)	115	115	230	460	9g	30
Daal Chana (Split Chickpeas)	130	130	260	520	8g	35
Masoor Daal (Red Lentils)	105	105	210	420	8.5g	32
Daal Moong (Mung Beans)	100	100	200	400	7.5g	28
Daal Tarka (Restaurant)	145	145	290	580	8g	35
Chana Masala	140	140	280	560	7g	33
Daal Makhani	160	160	320	640	8g	38
Sabut Masoor (Whole)	110	110	220	440	9g	30

GI = Glycemic Index. All daal varieties have low GI (under 55), making them excellent for diabetics and weight loss.

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Why Daal Is the Best Weight Loss Food in Pakistan

Daal is not just affordable and delicious — it is scientifically one of the most effective foods for weight loss and blood sugar control.

Low Glycemic Index

All daal varieties have a GI under 40 — far lower than rice or bread. This means slow, steady energy without blood sugar spikes.

High in Protein

Daal mash provides 9g of protein per 100g cooked — comparable to many meat sources at a fraction of the cost and calories.

Rich in Fibre

The soluble fibre in daal feeds beneficial gut bacteria, reduces cholesterol, and keeps you full for 3–4 hours after eating.

Low in Fat

Plain daal has only 1.5–2.8g of fat per 100g. The fat in daal tarka comes from the oil used — reduce oil to keep it lean.

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