Food
Dal makhani: Calories, Protein & Macros
A 1 bowl serving of Dal makhani has 261 kcal, 11.6g protein, 28.2g carbs and 10.9g fat — 4.5g of protein per 100 kcal. It's a vegetarian cooked dish from the dal & legumes group, logged directly in IRONSLOG's 1,579-item Indian food database.
What's in a standard serving of Dal makhani?
A 1 bowl serving has 261 kcal, 11.6g protein, 28.2g carbohydrate, 10.9g fat and 8.1g fiber. Per 100 g it's 74 kcal, 3.3g protein, 8g carbs and 3.1g fat — use the per-100g figures to rescale for whatever portion is actually eaten.
How does Dal makhani fit a cut vs a bulk?
At 4.5g of protein per 100 kcal, Dal makhani is more calorie-dense than protein-dense — on a calorie deficit (a cut) it's worth measuring the portion carefully so it doesn't crowd out higher-protein foods within a fixed calorie budget. On a calorie surplus (a bulk) that same calorie density is an advantage — it's an easy way to add calories without needing a large plate.
How much Dal makhani should I eat?
The dataset's reference serving is 1 bowl (353 g), giving the 261 kcal and 11.6g protein above. Most people fit 1-2 servings into a single meal depending on the rest of the plate and their daily calorie target — log the actual amount eaten in IRONSLOG rather than assuming one fixed serving every time.
What can I swap for Dal makhani?
- Moong Dal — vegetarian, 54 kcal per 100 g, 4.1g protein per 100 kcal
- Sambar — vegetarian, 97 kcal per 100 g, 3.5g protein per 100 kcal
- Cow Milk — vegetarian, 73 kcal per 100 g, 4.5g protein per 100 kcal
| Metric | Per 1 bowl | Per 100 g |
|---|---|---|
| Calories | 261 kcal | 74 kcal |
| Protein | 11.6 g | 3.3 g |
| Carbohydrate | 28.2 g | 8 g |
| Fat | 10.9 g | 3.1 g |
| Fiber | 8.1 g | 2.3 g |
| Protein per 100 kcal | 4.5 g | 4.5 g |
Key takeaways
- A 1 bowl serving of Dal makhani has 261 kcal and 11.6g protein.
- Dal makhani carries 4.5g of protein per 100 kcal — more calorie-dense than protein-dense.
- It's a vegetarian cooked dish in the dal & legumes group.
- Nutrition data is from the Indian Nutrient Databank / IFCT 2017, not estimated.
Log Dal makhani in your nutrition diary
Try IRONSLOG freeFrequently asked questions
How much protein is in Dal makhani?
3.3g per 100 g, or 11.6g in a 1 bowl serving — 4.5g of protein per 100 kcal.
Is Dal makhani vegetarian?
Yes — Dal makhani is vegetarian.
Can I log Dal makhani in IRONSLOG?
Yes — Dal makhani is one of the 1,579 items in IRONSLOG's Indian food database, searchable directly from the nutrition log.