Masoor dal calories and macros

One katori of masoor dal (150 g) has roughly 170 calories, with about 9.5 g protein, 24 g carbohydrate, and 4 g fat. Masoor, the red lentil, is the fastest-cooking common dal, needing no soaking, and it breaks down into a smooth, comforting consistency. On calories it sits between light moong and denser chana: a little heavier than moong, a little lighter than chana. It is a strong source of protein and iron, which makes it a common recommendation for vegetarians watching their iron intake. Plain masoor is near 120 a katori, and a standard tempering brings it to about 170. Because it cooks so quickly and smoothly, it is often the weeknight dal, and its earthy flavour pairs well with a simple ghee-and-cumin tadka. For tracking, treat it like the middle of the dal range: modest calories, solid protein, and, as always, the tempering ghee is the number to watch.