Love dal chawal? Dietician shares guide to healthiest dal and rice combinations

Dietician shares guide to healthiest dal and rice combinations (Picture Credit: Pexels)

Dal chawal is India’s ultimate comfort food — nourishing, easy and soul satisfying. But if you’re trying to lose weight, picking the right kind of dal and rice can make all the difference. Here’s a complete guide to the healthiest (lowest calorie) options, plus a few you’re better off avoiding.

There’s scarcely an Indian family that doesn’t take pleasure in a warm bowl of dal chawal. Not only is this classic meal very filling, but it’s also loaded with vital nutrients – including protein, carbs and fiber. Dal lends protein and essential minerals while rice provides quick energy. The trick, of course, is to achieve the right balance — something that will satisfy the body’s need for nourishment without an excess of calories. How you prepare your dal and rice, and the type of dal and rice used, can have a significant impact on how many calories are in a serving, how well it is digested.

“Dal chawal can definitely be included in a weight-loss plan — if only we knew how to make it smarter,” says Dr. Shradha Avinash, Bengaluru based dietician and Wellness coach. The trick is to choose lighter dals and fibre-rich rice varieties, as well as keeping portion sizes in check.”

Here are the lowest calorie dals and rice you can have for a slimming yet wholesome meal:

Moong Dal – Lightest & Most Easily Digestible

Calories (cooked): ~104 per 100g

Moong Dal Moong dal, also known as split yellow lentils or its pancake form known as moonglet is the best moong dal for weight loss. It’s easy to digest, reasonably high in protein and very low fat. It also de-bloats and promotes fullness.

Masoor Dal- low fat, low-calorie and high-iron!

Calories (cooked): ~116 per 100g

For higher amounts of calories, masoor dal (red lentils) would be a similar choice but full of iron and dietary fiber. It’s light, quick to cook and perfect for a fast, healthful meal.

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Toor Dal – It’s Hearty, if a Little Heavy

Calories (cooked): ~128 per 100g

Toor / arhar dal is more tasty and filling but a bit greasy. And if you are on a diet that restricts calories, cut your portion off at half a cup.

Brown Rice 

A lot of South-East Asia dishes do contain rice as staple food with white being the most popular type however quality was significantly overshadowed by brown.

Calories (cooked): ~111 per 100g

Brown rice is full of fiber and stabilizes blood sugar. It’s slow to digest when eaten and helps keep you full long after a meal, reducing the risk of eating too much at your next meal.

Red Rice – The Antioxidant Savior.

Calories (cooked): ~108 per 100g

Red rice is full of antioxidants, iron, and minerals. One serving is lower in calories than white rice and helps maintain energy levels so you don’t experience the mid-afternoon slump.

Parboiled Rice – Keeps the nutrients, Low GI

Calories (cooked): ~116 per 100g

Parboiled rice is soaked and then boiled to enable it to maintain nutrients. It has a lower glycemic index and is an excellent replacement for white polished rice.

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Ideal Low-Calorie Dal Chawal Combo

For the lowest in calories, but filling meal:

½ cup cooked moong dal (~100 calories)

1/2 cup cooked red or brown rice (about 110 cals)

Total: ~210 calories per serving — balanced, nourishing and fulfilling.

The expert says that “Dal chawal isn’t the enemy of weight loss — it’s all about smart choices.” If you opt for light dals and high-fiber rice in small servings, then this is one comfort food that can be eaten guilt-free without compromising on your diet.

FAQs on lowest calorie dal and rice combination:

1. Which dal and rice combination is lowest in calories?
Moong dal (split yellow gram) with steamed brown rice or small portions of white rice is one of the lowest-calorie and easiest-to-digest combinations. A cup of cooked moong dal with ½ cup of rice contains roughly 250–300 calories.

2. Can I eat dal and rice while trying to lose weight?
Yes! Dal and rice can be part of a weight-loss plan if portion sizes are controlled. Choose lighter dals (like moong or masoor) and limit rice to a small serving to manage calorie intake.

3. Which type of rice is best for a low-calorie meal?
Brown rice, red rice, or parboiled rice are good options because they have more fiber and nutrients than white rice, keeping you fuller for longer and preventing overeating.

4. How can I make my dal–rice meal lower in calories?
Use minimal oil or ghee while cooking, avoid heavy tempering, and add vegetables like spinach, bottle gourd, or carrots to your dal. You can also increase dal portions slightly and reduce rice to balance calories.

5. What is a healthy portion of dal and rice for weight loss?
For most adults, ½ to ¾ cup of cooked dal and ½ cup of cooked rice per meal is ideal. Pair it with a salad or sautéed vegetables to create a satisfying, balanced, and low-calorie meal.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.