Food
Toor Dal (Red Gram): Calories, Protein & Macros
A 100 g serving of Toor Dal (Red Gram) has 331 kcal, 21.7g protein, 55.2g carbs and 1.6g fat — 6.6g of protein per 100 kcal. It's a vegetarian raw ingredient from the grain legumes group, logged directly in IRONSLOG's 1,579-item Indian food database.
What's in a standard serving of Toor Dal (Red Gram)?
A 100 g serving has 331 kcal, 21.7g protein, 55.2g carbohydrate, 1.6g fat and 9.1g fiber. Per 100 g it's 330.8 kcal, 21.7g protein, 55.2g carbs and 1.6g fat — use the per-100g figures to rescale for whatever portion is actually eaten.
How does Toor Dal (Red Gram) fit a cut vs a bulk?
At 6.6g of protein per 100 kcal, Toor Dal (Red Gram) 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 Toor Dal (Red Gram) should I eat?
The dataset doesn't carry a standard household serving for Toor Dal (Red Gram), so the numbers above are per 100 g — weigh or measure the actual portion eaten and scale from there. As a raw ingredient, the amount that ends up on a plate depends heavily on how it's cooked and what else is in the meal.
What can I swap for Toor Dal (Red Gram)?
- Chana Dal (Bengal Gram) — vegetarian, 329 kcal per 100 g, 6.6g protein per 100 kcal
- Rajma (Red Kidney Beans) — vegetarian, 299 kcal per 100 g, 6.7g protein per 100 kcal
- Urad Dal (Black Gram) — vegetarian, 324 kcal per 100 g, 7.1g protein per 100 kcal
| Metric | Per 100 g |
|---|---|
| Calories | 330.8 kcal |
| Protein | 21.7 g |
| Carbohydrate | 55.2 g |
| Fat | 1.6 g |
| Fiber | 9.1 g |
| Protein per 100 kcal | 6.6 g |
Key takeaways
- A 100 g serving of Toor Dal (Red Gram) has 331 kcal and 21.7g protein.
- Toor Dal (Red Gram) carries 6.6g of protein per 100 kcal — more calorie-dense than protein-dense.
- It's a vegetarian raw ingredient in the grain legumes group.
- Nutrition data is from the Indian Nutrient Databank / IFCT 2017, not estimated.
Log Toor Dal (Red Gram) in your nutrition diary
Try IRONSLOG freeFrequently asked questions
How much protein is in Toor Dal (Red Gram)?
21.7g per 100 g, or 21.7g in a 100 g serving — 6.6g of protein per 100 kcal.
Is Toor Dal (Red Gram) vegetarian?
Yes — Toor Dal (Red Gram) is vegetarian.
Can I log Toor Dal (Red Gram) in IRONSLOG?
Yes — Toor Dal (Red Gram) is one of the 1,579 items in IRONSLOG's Indian food database, searchable directly from the nutrition log.