Carbohydrates in dal per 100g range from about 15–24 g when cooked and around 55–65 g when raw, depending on the pulse and split/whole form.
“Dal” covers several split or whole pulses common across South Asia. Think masoor (red lentils), moong (mung beans), chana (split chickpeas), toor/arhar (pigeon peas), and urad (black gram). Each behaves a little differently once soaked or boiled. Water uptake changes weight, so carbs per 100g look lower in cooked form even though the same pot still holds the same total carbs you started with. This guide lays out clear per-100g figures by variety, raw vs cooked, and typical serving sizes you’ll see in bowls at home.
Carbohydrates In Dal Per 100G: Quick Reference Table
This first table gives a broad snapshot for common dals. Values are typical averages from standard nutrient listings and home-style boiling (plain water, no fat). Exact numbers vary with brand, harvest, and cooking time, so treat these as practical ranges rather than lab-locked constants.
| Dal Type | Carbs/100g (Raw) | Carbs/100g (Cooked) |
|---|---|---|
| Masoor (Red Lentils, Split) | ~60–63 g | ~18–20 g |
| Moong (Split Yellow) | ~60–62 g | ~17–19 g |
| Moong (Whole Green Gram) | ~59–61 g | ~18–20 g |
| Chana Dal (Split Chickpeas) | ~60–65 g | ~19–23 g |
| Toor/Arhar (Pigeon Peas) | ~60–63 g | ~18–21 g |
| Urad (Black Gram, Split) | ~58–61 g | ~17–20 g |
| Masoor (Whole/Brown Lentils) | ~59–61 g | ~18–20 g |
| Mixed Dal (Typical Home Blend) | ~59–63 g | ~18–21 g |
Why 100 Grams Of Cooked Dal Shows Fewer Carbs
Raw pulses are dense. Boiling draws water into each seed, causing weight to jump. The carbs haven’t gone missing; they’re just spread out across a heavier, wetter batch. That’s why 100g cooked looks lighter on carbs. If you cook a cup of dry dal and then weigh the whole pot, you’ll find the total carbs align with the dry starting weight once you account for the full cooked mass.
Think in two ways: per-100g for quick comparisons, and per portion for what you actually eat. A thin, soupy dal has more water, so carbs per 100g come out lower than a thicker dal, even when both start from the same dry weight.
Close Variation: Dal Carbohydrates Per 100G By Variety And Texture
Texture changes absorption and yield. A creamier dal (longer simmer, more water) spreads the same carbs across more grams of food. A thicker dal concentrates carbs into fewer grams. That’s why home cooks see slightly different per-100g numbers day to day even when they stick to the same pulse. Salt, tomatoes, or spices barely change carbs per 100g; water level and any added starches (like potatoes) do.
Split Vs Whole: What Changes
- Split dals (masoor split, moong split, chana dal) cook faster and usually hydrate a bit more evenly. Per 100g cooked, they often sit in the 17–21 g range.
- Whole pulses (whole moong, whole masoor) can land in a similar band per 100g, yet yield per cup can differ because intact skins hold shape and water a little differently.
Fiber And Net Carbs
Dal carries a solid fiber load. Fiber is part of the total carb count but isn’t digested like starch. If you track net carbs, subtract fiber from total carbs. Lentils and split chickpeas often bring 6–8 g fiber per 100g cooked, which trims net carbs meaningfully. For reference data sets, see official nutrient listings such as the USDA FoodData Central lentils (boiled) entry, which shows typical ranges for total carbs and fiber per 100g.
Carbohydrates In Dal Per 100G: Practical Use In The Kitchen
Recipes rarely ask you to weigh 100g portions on a scale. Bowls, ladles, and spoons rule the day. Here’s a simple way to translate the per-100g figures into everyday choices without losing the plot.
Portion Benchmarks You Can Trust
- Cooked dal, thick consistency: 1 level cup is roughly 200–240 g. Using ~18–21 g carbs per 100g, that cup holds ~36–50 g carbs.
- Cooked dal, thin consistency: 1 level cup may weigh 160–200 g. At ~17–20 g per 100g, that cup holds ~27–40 g carbs.
- Dry dal to cooked yield: 50 g dry dal often gives ~130–180 g cooked, depending on variety and simmer time.
These ranges keep day-to-day cooking flexible while staying carb-aware. If you’re watching blood sugar, check texture and ladle size, not only ingredient labels.
Simple Method To Estimate Your Own Per-100G
- Weigh your dry dal before cooking. Note the gram value.
- Cook dal in plain water to your usual texture.
- Weigh the final pot (subtract the pot weight). That’s your cooked grams.
- Look up total carbs for the dry dal weight from an official listing such as FoodData Central chickpeas (dry) or a matching entry for your pulse.
- Divide total carbs by cooked grams to get carbs per gram, then scale to 100g.
This quick math lets you dial in your own household numbers that match your pot, your water, and your simmer time.
Nutrients That Travel With The Carbs
Dal brings more than starch. Protein sits in a helpful range for plant-forward plates, and fiber supports satiety. Most dals also supply folate, iron, potassium, and magnesium. Cooking method matters: a long simmer softens fiber and can shift texture a lot, yet macro totals per dry weight stay stable once you account for water. If you need a deeper nutrient breakdown by variety, official tables like the USDA lentils, raw entry provide the baseline you can map to your cooked yield.
Close Variation: Carbs In 100G Dal With Common Add-Ins
Tempering adds flavor but barely moves carbs. A spoon of ghee or oil adds fat and calories, not carbs. Tomato, onion, and chilies add trace carbs at typical amounts. Potatoes change the math more clearly; even small cubes raise carbs per 100g of the finished dish unless you also add more water. If you blend dal into a very smooth puree, you won’t change total carbs; you’ll just change how much fits in a ladle and how it weighs per scoop.
Texture Control For Consistent Serving
- For steadier numbers: set a fixed water-to-dry ratio and cook time for your weekly batch.
- For lighter bowls: increase water and simmer to a pourable body; carbs per 100g drop because weight rises.
- For a hearty bowl: hold water back or simmer off; carbs per 100g climb because weight drops.
After The Halfway Mark: Handy Table For Everyday Portions
Use this second table when you need quick estimates for bowls and ladles. Numbers assume a mid-thick dal made from a typical split pulse. If your dal is much thinner or thicker, shift to the low or high end.
| Portion/Measure | Approx Weight | Estimated Carbs |
|---|---|---|
| ½ Cup Cooked Dal (thick) | ~100–120 g | ~18–25 g |
| 1 Cup Cooked Dal (thick) | ~200–240 g | ~36–50 g |
| 1 Cup Cooked Dal (thin) | ~160–200 g | ~27–40 g |
| 1 Standard Ladle (heaped) | ~80–120 g | ~14–24 g |
| 50 g Dry Dal → Cooked | ~130–180 g | ~23–33 g (by variety) |
| 75 g Dry Dal → Cooked | ~200–270 g | ~35–50 g (by variety) |
| 100 g Dry Dal → Cooked | ~260–360 g | ~47–66 g (by variety) |
How To Read Labels And Datasets For Dal
Packed dal may carry a label for dry grams. That label won’t match your cooked per-100g numbers straight away because water changes the final weight. If you scan official tables, check whether the entry is for “raw” or “boiled.” Then look at serving size. Some lists show ½ cup cooked; others show 100g. Align the serving size to what you eat, or convert with the simple method above. When in doubt, prioritize entries that list moisture and cooking state clearly.
Helpful Notes For Blood Sugar Tracking
- Choose higher-fiber pulses: many dals run 6–8 g fiber per 100g cooked, which lowers net carbs.
- Balance with protein and fat: add a small portion of yogurt or paneer on the side to steady the meal.
- Watch the extras: sugar in tadka or sweet chutneys will bump carbs fast; herbs and spices won’t.
Common Dal Types And What To Expect Per 100G
Masoor (Red Lentils)
Cook fast and break down into a silky body. Per 100g cooked, carbs often sit around 18–20 g. Raw shows ~60–63 g per 100g. Thick masoor soups will push toward the higher end, thin broths toward the lower end.
Moong (Split Yellow)
Gentle flavor and a light texture. Per 100g cooked, ~17–19 g carbs is common. Raw runs ~60–62 g per 100g. Whole green gram lands in a similar cooked range with more chew.
Chana Dal (Split Chickpeas)
Nutty and hearty. Per 100g cooked, ~19–23 g carbs is typical, with raw ~60–65 g per 100g. Chana dal holds shape well, so serving weights can vary by how long you simmer.
Toor/Arhar (Pigeon Peas)
Staple in many kitchens for sambar and simple everyday bowls. Expect ~18–21 g carbs per 100g cooked and ~60–63 g per 100g raw.
Urad (Black Gram)
Great for creamy dals and lentil batters. Per 100g cooked, ~17–20 g carbs is common; raw hovers around ~58–61 g per 100g. Long simmering and whisking create a rich mouthfeel without changing total carbs.
Carbohydrates In Dal Per 100G: Putting It All Together
Here’s a short pattern you can use any night of the week:
- Pick your dal and measure the dry weight you plan to cook.
- Decide on texture before you start. Thicker equals higher carbs per 100g; thinner equals lower per 100g.
- After cooking, weigh a sample ladle if you want precise diary notes. Log by grams, not only by cups.
- Use the ranges from the first table to cross-check. If your dal is thicker, choose the higher end; if thinner, choose the lower end.
- Adjust salt, acid, and spice as you like. These bring flavor without moving carbs much.
One Last Check: Sources And Variability
Nutrient tables exist to give a steady baseline. Real kitchens add a bit of scatter due to water, simmer time, and pulse age. When you need a canonical reference for a specific pulse and state, search the corresponding entry in an official database such as FoodData Central and match “boiled” or “raw” to your use. That pairs lab data with home practicality.
FAQ-Free Wrap: Use This Guide, Not A Guess
Carbohydrates in dal per 100g are easy to read once you line up variety and cooking state. Use the tables, pick your texture, and treat the ranges as guardrails. That approach keeps bowls consistent across weeks and recipes, whether you’re simmering masoor on a busy night or slow-cooking chana dal for a richer plate.