Calories in 1 Katori of Cooked Dal, Rajma and Chole

By NYUS Inc. · Published 27 October 2026

A katori of dal with the rice, a bowl of rajma on Sunday, chole with bhature: cooked pulses are served by the katori, but calorie lists give them per 100 g, and cooked weight is not raw weight. This guide gives the calories and protein per 100 g for six boiled pulse records from USDA FoodData Central, then turns them into one cup using the cup weight USDA prints on each record, and into one katori using a weight that is ours and labelled. The figures are for boiled pulses without salt or fat, not for a tadka dal, a gravy or a restaurant dish.

The short answer

By the USDA records below, a cup of boiled chickpeas (chole, 164 g) is about 269 kcal, kidney beans (rajma, 177 g) about 225, lentils (masoor, 198 g) about 230, mung beans (moong, 202 g) about 212, pigeon peas (toor, 168 g) about 203 and cowpeas (lobia, 171 g) about 198 kcal. For our assumed 150 g katori the same rows give about 246, 191, 174, 158, 182 and 174 kcal. Our reading: per 100 g the six rows run from 105 to 164 kcal, and chickpeas are highest partly because the record prints 2.59 g of fat against about 0.4 to 0.5 g for the others; the cup weights differ from 164 g to 202 g, so a cup does not rank the same as 100 g does.

Calories and protein per 100 g, per cup and per katori

Indian lab values (IFCT 2017) do not cover these foods as cooked: Table 1 gives dry, raw pulses per 100 g, as our raw rice, atta and dal guide shows, and has no cooked or boiled row that we found. So every row here is a USDA FoodData Central SR Legacy reference value, and the kcal and protein per 100 g are the figures printed on each record. The cup weights are the household portions USDA prints on each record page. USDA prints no katori weight, so the katori column is ours: 150 g, the same weight we use for a katori of cooked rice on other NYUS pages, so a plate of rice and dal adds up on one basis. A level 150 ml katori would hold less, roughly 104 to 128 g of these rows (150 ml as a share of USDA's cup, which is about 237 ml, times its cup weights of 164 g to 202 g), so 150 g is a generous katori; weigh your own cooked portion and scale from the per 100 g column. Each figure is the grams times the value per 100 g, divided by 100, rounded to the nearest kcal or tenth of a gram, with half rounding up. The rows are boiled seeds as USDA records them, without salt or fat (the full record names are in the sources list). Masoor, toor, moong, chana, rajma and lobia are our matching of the Indian names to the nearest USDA records, which are US food names and are not the same variety or split form in every case. A thin dal, a tadka, rajma masala and chole masala are not these rows.

What stands out in the numbers

• Per 100 g the rows run from 105 to 164 kcal: boiled mung beans are lowest at 105, then lentils and cowpeas at 116, pigeon peas 121, kidney beans 127 and chickpeas 164.
• At the same 200 g, our arithmetic on the table rows: chickpeas about 328 kcal, kidney beans 254, pigeon peas 242, lentils and cowpeas 232, mung beans 210.
• Per cup the order changes. A cup of boiled mung beans (202 g) is about 212 kcal, close to a cup of kidney beans (177 g) at about 225, because the mung cup weighs more; chickpeas stay highest at about 269.
• Protein per cup, from the records: lentils about 17.9 g, kidney beans 15.3 g, chickpeas 14.5 g, mung beans 14.2 g, cowpeas 13.2 g and pigeon peas 11.4 g. This is food data, not a protein target.
• Raw and boiled are different rows. IFCT 2017 gives raw toor dal (B021) 1384 kJ, which is 331 kcal per 100 g, and raw masoor dal (B013) 1349 kJ, 322 kcal; the boiled records say 121 and 116 kcal per 100 g, because boiling adds water. Use the raw guide when you weigh dal dry.
• Rice on the same plate. Our cooked rice, pasta and oats guide uses the same USDA cup basis for the rice side of dal and rice.

How to log it so the numbers hold

• Weigh the cooked portion. Put your cooked dal or rajma on a kitchen scale once and scale the per 100 g column; a thin, watery dal has fewer calories per 100 g than a thick one, so these rows suit beans and thick boiled pulses best.
• Log cooked and raw separately. If you weigh the dal dry, use a raw row; if you weigh it after cooking, use the cooked row. Do not apply a cooked row to a raw weight.
• Tadka, oil, ghee and gravy are extra. A tadka, rajma masala, chole masala or a dal fry adds oil, onion, tomato and spices that are not in these rows; log them on top. Our rajma vs chole guide compares the two beans.
• Salt and canned beans. The records are boiled without salt; a canned or ready-to-eat pack is not these rows, so read the pack.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie or protein target: we have not looked up one for any person, so we give none.
• Urad (black gram) dal: we found no boiled urad record in USDA SR Legacy, so no number is given. Also left out: soybeans, matki, green peas, sprouts, dal makhani, sambar, khichdi, rajma masala and chole masala, and any dish made with these pulses.
• Fat, carbohydrate and other nutrients: this page gives energy and protein only (the records print fat and fibre, quoted in the sources list).
• Brand pack labels and FSSAI figures: not used, so the page does not mix label numbers with the records above.
• Anything about weight, health or what these foods do to your body: the page adds up food data and makes no claim about it. If you have a medical condition, ask your doctor or dietitian.

Sources

• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 1, energy per 100 g edible portion, read from the PDF on 27 Oct 2026: B021 (red gram dal, 6 regions, 1384 kJ) and B013 (lentil dal, 6 regions, 1349 kJ), PDF pages 43 and 42; used only for the raw-versus-boiled comparison; the table rows are USDA.
• USDA FoodData Central, SR Legacy 173757 (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt): Energy 164 kcal, protein 8.86 g, fat 2.59 g, fibre 7.6 g per 100 g; household portion: 1 cup 164 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 173740 (Beans, kidney, all types, mature seeds, cooked, boiled, without salt): Energy 127 kcal, protein 8.67 g, fat 0.5 g, fibre 6.4 g per 100 g; household portions: 1 cup 177 g, 1 tbsp 11 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 172437 (Pigeon peas (red gram), mature seeds, cooked, boiled, without salt): Energy 121 kcal, protein 6.76 g, fat 0.38 g, fibre 6.7 g per 100 g; household portion: 1 cup 168 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 172421 (Lentils, mature seeds, cooked, boiled, without salt): Energy 116 kcal, protein 9.02 g, fat 0.38 g, fibre 7.9 g per 100 g; household portions: 1 cup 198 g, 1 tbsp 12.3 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 173759 (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt): Energy 116 kcal, protein 7.73 g, fat 0.53 g, fibre 6.5 g per 100 g; household portion: 1 cup 171 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 174257 (Mung beans, mature seeds, cooked, boiled, without salt): Energy 105 kcal, protein 7.02 g, fat 0.38 g, fibre 7.6 g per 100 g; household portion: 1 cup 202 g (read 27 Oct 2026).
• nyus.in, the NYUS landing page, read on 27 Oct 2026 for the app statements in the NYUS section and the CTA.

The 150 g katori weight, the sums, the rounding, the kilojoule to kcal conversion, the 200 g comparison and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from USDA or IFCT. Every cup weight in the table is USDA's, printed on the record pages above. Names in the Food column (dal, rajma, chole, lobia, toor, masoor, moong) are our matching to the USDA record names listed above.

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