Carbs in 1 katori dal — toor vs moong vs masoor vs urad vs rajma

Quick answer: one katori (150 g) of cooked dal has these typical numbers — toor dal: 21 g carbs / 9 g protein / 165 kcal, moong dal: 21 g / 11 g / 160 kcal, masoor: 18 g / 9 g / 150 kcal, urad (kaali dal): 25 g / 11 g / 195 kcal, chana dal: 30 g / 9 g / 225 kcal, rajma: 27 g / 11 g / 210 kcal, chole (kabuli chana): 30 g / 9 g / 225 kcal, dal makhani: 24 g / 11 g / 255 kcal (because of butter and cream).

If you eat dal twice a day like most Indian households, the choice between moong and chole is a 1.5× difference in carbs. Over a year, that's the difference between gaining and losing weight on the same plate.

Full dal comparison per katori (150 g cooked)

Dal	Carbs (g)	Protein (g)	Fat (g)	Fibre (g)	Calories	GI
Toor / arhar (yellow)	21	9	5	6	165	36
Moong dal (yellow)	21	11	4	7	160	38
Masoor (red)	18	9	3	6	150	30
Urad (white)	24	11	5	7	195	43
Chana dal	30	9	6	9	225	45
Rajma	27	11	5	9	210	19
Chole / kabuli chana	30	9	6	8	225	28
Dal makhani	24	11	13	7	255	45
Sambar (with veg)	17	6	4	5	120	33
Cholar dal (Bengali)	27	9	6	7	195	35

The lightest dal by carbs and calories is masoor. The heaviest is dal makhani (because of cream/butter). The most protein per katori is moong and urad. The lowest-GI is rajma at 19 — thanks to its high amylose starch and fibre.

Why dal is one of the best Indian foods for blood sugar

Three things make dal almost ideal for diabetics:

1. High protein and fibre. Slows digestion so the carbs hit the bloodstream over 2 hours, not 30 minutes.
2. Low GI. Most dals are GI 30–45 — well below white rice (73) or chapati (60).
3. Naturally portion-controlled. A katori is the standard — and 150 g is a sane portion size.

This is why an Indian dieticians' rule for type-2 diabetes is "less rice, more dal." A plate that's half rice + small dal is high-spike. A plate that's small rice + double dal + sabzi has the same calories but half the spike.

Best dal for each goal

For weight loss: masoor or moong. Lowest carb-to-protein ratio.

For muscle gain (vegetarian): urad, moong, rajma — all have ~11 g protein per katori. Combine with rice or roti for a complete amino acid profile.

For diabetes: rajma (lowest GI), masoor (lowest carbs), or sambar (smaller portion of dal extended with vegetables).

For energy / hostel cooking: chana dal — highest fibre, most filling, cheapest.

For comfort: dal makhani once a week. Worth it. Just don't pretend it's diet food.

How to make any dal more diabetic-friendly

• Add vegetables. Half a katori dal + half a katori palak/lauki/methi cuts the carb density. Sambar already does this — it's why South Indian thalis tend to be more diabetes-friendly than North Indian.
• Reduce ghee, keep tadka. The tadka adds flavour and slows digestion (good). The 2 tablespoons of ghee on top of dal makhani is where the calories balloon.
• Pair with brown / parboiled rice or millet roti. Same dal, lower-GI base.
• Add a tablespoon of curd. Protein + fat slows the meal further.

Track every dal portion

Search "dal" in the Indian Food Carb Counter — eight dal varieties with per-katori carbs, protein, fat, fibre and calories. Build a typical lunch with rice + dal + sabzi and see if the dal you chose actually fits your daily carb target.

FAQ

Q. Is dal good for weight loss? A. Yes, in moderation. A katori of moong or masoor dal is 150–165 kcal — comparable to a chapati. Eat dal-led meals (more dal, less rice) and you'll cut total calories without feeling hungry. Eat dal makhani like the picture in the menu and you won't.

Q. How much dal should a diabetic eat per day? A. 2–3 katoris of dal per day is fine and beneficial. The protein helps with insulin sensitivity and the fibre slows glucose absorption. Just count the carbs — 2 katoris of dal is ~40 g carbs, equivalent to a chapati and a half.

Q. Is rajma chawal healthy? A. The rajma part, yes — low GI, high protein and fibre. The chawal part determines if the meal is diabetes-friendly. Half a katori white rice + 1 katori rajma + salad is fine. Two katoris of rice ruins it.

Q. Which dal has the most protein? A. Per 100 g of dry dal, urad (kaali) has the most protein (~25 g). Per cooked katori, moong and urad both deliver ~11 g protein. For lifters, urad and moong are the best vegetarian dal options.

Q. Is chana dal good for PCOS? A. Excellent. Highest fibre of all dals, low GI (45), and chana's resistant starch helps insulin sensitivity. Pair it with a multigrain roti and you have one of the best PCOS-friendly Indian meals possible.