Per 1 katori (150g)
280kcal
Protein
10g
14% of energy
Carbs
24g
34% of energy
Fat
16g
51% of energy
Indian food · dals
Dal Makhani
- Serving
- 1 katori · 150g
- Macro lead
- Fat-forward
- Region
- north
- Fiber / serving
- 7 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (150g) | Per 100g |
|---|---|---|
| Calories | 280 kcal | 187 kcal |
| Protein | 10 g | 6.7 g |
| Carbs | 24 g | 16 g |
| Fat | 16 g | 10.7 g |
| Fiber | 7 g | 4.7 g |
How Indian lifters use Dal Makhani
Dal is the backbone of Indian vegetarian protein — but 1 cup gives you roughly 12–18g of protein, not 30. Portion it in cups (not katoris) if you want a realistic macro count. Fat-forward — a little goes a long way, especially on a cut. The dish is most common in north kitchens, but works anywhere in India — the ingredients are pantry-standard.
Where it fits in your day
Fat-dense foods sit heavy — keep them earlier in the day or on the meal furthest from training. Skip them in the pre-workout window; fat slows gastric emptying and can leave you sluggish under the bar.
Cost & convenience
Moderate protein density (6.7g/100g). Not the cheapest protein per gram, but it doubles as a source of carbs and micronutrients — so it earns its rupee spend twice.
Common myth
"Dal has enough protein for a bodybuilder" is the biggest Indian nutrition myth. It doesn't — you'll need paneer, curd, tofu, eggs, or whey layered on top to hit 1.6–2.2g/kg bodyweight.
Swaps & pairings
Similar dals
Sambar 130 kcal · 6g protein per servingBlack Chana (Kala Chana) 220 kcal · 12g protein per servingToor Dal 160 kcal · 9g protein per servingMoong Dal 145 kcal · 10g protein per servingMasoor Dal 155 kcal · 10g protein per servingChana Dal 200 kcal · 11g protein per serving
Build a plate around Dal Makhani
Plans that fit
Meal plans that use Dal Makhani
Muscle Gain ideas — Vegetarian
Goal × diet day of food ideas
Fat Loss ideas — Vegan
Goal × diet day of food ideas
~2200 kcal Vegan — Muscle Gain
Curated vegan bulk plan
Train while you eat this
Frequently asked
Is Dal Makhani good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 1 katori costs you 280 kcal; slot it into a daily deficit and it works fine.
How much Dal Makhani 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 Makhani high in protein?
Not really — 6.7g per 100g. Treat it as a fat source and pair it with a dedicated protein anchor.
Can I eat Dal Makhani pre or post workout?
Skip it in the pre-workout window — fat slows gastric emptying. Post-workout it's fine as part of a mixed meal.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.