Per 1 plate (300g)
380kcal
Protein
13g
14% of energy
Carbs
65g
71% of energy
Fat
6g
15% of energy
Indian food · foods
Dal Chawal
- Serving
- 1 plate · 300g
- Macro lead
- Carb-forward
- Fiber / serving
- 7 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (300g) | Per 100g |
|---|---|---|
| Calories | 380 kcal | 127 kcal |
| Protein | 13 g | 4.3 g |
| Carbs | 65 g | 21.7 g |
| Fat | 6 g | 2 g |
| Fiber | 7 g | 2.3 g |
How Indian lifters use Dal Chawal
Carb-forward — use it around training, dial it back on rest days if you're cutting.
Where it fits in your day
Best consumed pre and post workout when insulin sensitivity is highest. On rest days, keep the portion smaller and pair with protein and fibre to slow the glycemic response.
Cost & convenience
Low protein density (4.3g/100g). Treat it as a carb, fat, or micronutrient food — not a protein anchor. Cost-per-gram of protein is high here; don't rely on it to hit your daily target.
Common myth
Food is neither "clean" nor "dirty" — it's kcal and macros. Track what's on the plate, adjust as your goal changes, and stop moralising your dinner.
Swaps & pairings
Similar foods
Chole Bhature 700 kcal · 18g protein per servingAloo Paratha + Curd 410 kcal · 10g protein per servingThali (veg) 850 kcal · 25g protein per servingThali (non-veg) 1050 kcal · 45g protein per servingRajma Chawal 480 kcal · 16g protein per servingIdli Sambar (3 idlis) 300 kcal · 11g protein per serving
Build a plate around Dal Chawal
Plans that fit
Meal plans that use Dal Chawal
Muscle Gain ideas — Vegetarian
Goal × diet day of food ideas
Fat Loss ideas — Vegetarian
Goal × diet day of food ideas
~2400 kcal Recomp — Ovo-vegetarian
Example recomp day, eggs included
Train while you eat this
Frequently asked
Is Dal Chawal good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 1 plate costs you 380 kcal; slot it into a daily deficit and it works fine.
How much Dal Chawal should I eat per day?
Depends on your goal and total calorie target. A lifter cutting on 1800–2000 kcal typically uses 1–2 servings; someone bulking on 2800+ can comfortably fit 3+. Weigh, don't eyeball.
Is Dal Chawal high in protein?
Not really — 4.3g per 100g. Treat it as a carb source and pair it with a dedicated protein anchor.
Can I eat Dal Chawal pre or post workout?
Yes — carb-forward foods like this one are ideal 60–90 minutes before and immediately after training.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.