Per 100 g, Dal Tadka has 145 kcal and Dal Makhani has 190 kcal. A typical serving of Dal Tadka (1 katori, 150 g) has 218 kcal and 9 g protein, and a typical serving of Dal Makhani (1 katori, 150 g) has 285 kcal and 10.5 g protein.
Better for weight loss
Dal Tadka
Dal Tadka has 145 kcal per 100 g against 190 kcal for Dal Makhani, so you get a bigger portion for the same calories.
More protein per calorie
Dal Tadka
Dal Tadka gives 4.1 g protein per 100 kcal against 3.7 g for Dal Makhani (6 g vs 7 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
More fibre per calorie
Dal Tadka
Dal Tadka gives 2.4 g fibre per 100 kcal against 2.1 g for Dal Makhani (3.5 g vs 4 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Dal Tadka is the lighter pick. It also gives more protein per calorie. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Dal Tadka | Dal Makhani |
|---|---|---|
| Calories | 145 kcal | 190 kcal |
| Protein | 6 g | 7 g |
| Carbohydrates | 16 g | 15 g |
| Fat | 6 g | 11 g |
| Fibre | 3.5 g | 4 g |
| Sugar | 2 g | 3 g |
| Sodium | 400 mg | 450 mg |
| Calcium | 25 mg | 60 mg |
| Iron | 1.5 mg | 2 mg |
| Potassium | 220 mg | 280 mg |
| Vitamin C | 1 mg | 1 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Dal Tadka, 1 katori (150 g)
218 kcal
9 g protein · 24 g carbs · 9 g fat · 5.3 g fibre
100 kcal = about 69 g
Full nutrition for Dal Tadka →Dal Makhani, 1 katori (150 g)
285 kcal
10.5 g protein · 22.5 g carbs · 16.5 g fat · 6 g fibre
100 kcal = about 53 g
Full nutrition for Dal Makhani →Dal Makhani has more: 190 kcal per 100 g against 145 kcal. A typical serving of Dal Tadka (1 katori, 150 g) has 218 kcal and 9 g protein, and a typical serving of Dal Makhani (1 katori, 150 g) has 285 kcal and 10.5 g protein.
Dal Tadka. Dal Tadka has 145 kcal per 100 g against 190 kcal for Dal Makhani, so you get a bigger portion for the same calories. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Dal Tadka gives 4.1 g protein per 100 kcal against 3.7 g for Dal Makhani (6 g vs 7 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
About 69 g of Dal Tadka or 53 g of Dal Makhani gives you 100 kcal.
Get an Indian diet plan with your exact portions of dal tadka, dal makhani and everything else you eat, built around your goal by NASM-certified Coach Himanshu.