Masoor dal vs rasam: calories and protein compared
Short answer: for fat loss pick masoor dal; for muscle gain masoor dal does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Masoor dal | Rasam |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 175 kcal | 55 kcal |
| Protein | 9 g | 2 g |
| Carbs | 23 g | 7 g |
| Fat | 5 g | 2 g |
| Protein per 100 kcal | 5 g | 4.1 g |
| Calories from fat | 28% | 35% |
What the numbers say
- Masoor dal has 120 kcal more a serving than rasam. One serving of masoor dal has the calories of about 3.2 servings of rasam.
- Masoor dal has more protein: 9 g vs 2 g.
- For protein per calorie, masoor dal wins with 5 g per 100 kcal.
Which to pick
- Losing fat: Masoor dal, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Masoor 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.