Dal: photo of the ingredient

Grains & legumes

Dal

Dal is a split or hulled type of lentil common in Indian cooking, cooked down to a soft, porridge-like consistency. It is made into thick, spiced dishes served with rice or bread.

358 kcal per 100 g

Nutrition per 100 g

358 kcal

Protein23.9 g
Fat2.2 g
Carbs63.1 g
Fiber10.8 g

Source: USDA FoodData Central (approximate, based on a similar product), 2026-09-21. Per 100 g raw (per USDA FDC).

How many grams in a measure

Approximate weights of common measures. The exact figure depends on the product and how it is packed.

  • 200 ml cup 162.4 g
  • 250 ml cup 203 g
  • tablespoon (15 ml) 12.2 g
  • teaspoon (5 ml) 4.1 g
  • 0.5 l jar 406 g

Good to know: Dal

Let me tell you about dal, and don't confuse it with whole lentils, because it is not the same thing in the pot.

Dal is split lentils, often hulled as well. With the halves separated and the skin usually gone, it softens fast in the water. Watch the pot, not the clock — the grains lose their sharp edges, then they lose their shape altogether, and collapse into that thick, spoonable mass. Whole lentils keep their shape in a salad. Dal wants to become porridge, and you should let it.

Choose it by eye and by smell. Good dal is uniform in color, the grains are clean, not dusty, and the smell is clean and neutral. If it smells musty or stale, leave it on the shelf.

Some people say dal is just "lentil soup material," interchangeable with any lentil you have. No! The whole lentil and the split one behave completely differently in the pot. That mistake makes cooks throw whole lentils into a quick dal recipe and end up with hard, undercooked grains swimming in broth, when the dish needed that soft, spoonable thickness from the start. Match the lentil to the dish, not the other way around.

Questions and answers

How many grams of dal are in a 200 ml cup?

200 ml cup of dal weighs about 162.4 g.

How many grams of dal are in a 250 ml cup?

250 ml cup of dal weighs about 203 g.

How many grams of dal are in a tablespoon (15 ml)?

tablespoon (15 ml) of dal weighs about 12.2 g.

How many grams of dal are in a teaspoon (5 ml)?

teaspoon (5 ml) of dal weighs about 4.1 g.

How many grams of dal are in a 0.5 l jar?

0.5 l jar of dal weighs about 406 g.