Masoor dal vs panchmel dal: calories and protein compared
Short answer: for fat loss pick panchmel 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 | Panchmel dal |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 175 kcal | 170 kcal |
| Protein | 9 g | 8 g |
| Carbs | 23 g | 21 g |
| Fat | 5 g | 6 g |
| Protein per 100 kcal | 5 g | 4.8 g |
| Calories from fat | 28% | 30% |
What the numbers say
- Calories are close: 175 vs 170 kcal a serving.
- Protein is about the same (9 vs 8 g).
- For protein per calorie, masoor dal wins with 5 g per 100 kcal.
- They suit different diets: masoor dal is vegan and panchmel dal is vegetarian.
Which to pick
- Losing fat: Panchmel dal, because it is lighter and the protein difference is small.
- 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.