Gujarati dal vs urad dal: calories and protein compared
Short answer: for fat loss pick urad dal; for muscle gain urad dal does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Gujarati dal | Urad dal |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 144 kcal | 170 kcal |
| Protein | 6 g | 9 g |
| Carbs | 20 g | 21 g |
| Fat | 5 g | 6 g |
| Protein per 100 kcal | 4 g | 5 g |
| Calories from fat | 28% | 30% |
What the numbers say
- Urad dal has 26 kcal more a serving than gujarati dal. One serving of urad dal has the calories of about 1.2 servings of gujarati dal.
- Urad dal has more protein: 9 g vs 6 g.
- For protein per calorie, urad dal wins with 5 g per 100 kcal.
Which to pick
- Losing fat: Urad dal, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Urad dal, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.