Dal Mash calories & nutrition
Dal Mash contains 370 calories per serving (19% of a 2,000 kcal daily diet), with 17g fat, 41g carbs, and 14g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Dal Mash?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Split Black Gram (Mash Dal) | 200 g | 210 | 1.5 | 36 | 13 |
| Vegetable Oil (Tarka) | 15 ml | 135 | 15 | 0 | 0 |
| Onions and Spices | 30 g | 25 | 0.5 | 5 | 0.5 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Split Black Gram (Mash Dal) · Vegetable Oil (Tarka) · Onions and Spices
How does Dal Mash compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Airline Beef Stew with Mashed Potatoes | 420g | 645 | 34g | +275 kcal, more protein |
| Asda Bistro Buttery Maris Piper Mash | 367g | 526 | 7g | +156 kcal, less protein |
| Bacon Wrapped Chicken with Mashed Potatoes and Caesar Salad | 456g | 918 | 73g | +548 kcal, more protein |
| Bacon-wrapped chicken with mashed potatoes and spinach | 500g | 770 | 53g | +400 kcal, more protein |
Frequently Asked Questions
Is Dal Mash healthy?
Yes. With 14g of protein and only 41g of carbs, Dal Mash is a nutritious meal. At 151 kcal/100 g, it has medium energy density — filling without excessive calories.
Is Dal Mash good for weight loss?
At 370 calories per serving, Dal Mash is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Dal Mash?
One serving contains 14g of protein, which is about 14% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Dal Mash?
- Macro split: fat 41%, carbs 44%, protein 15%
- Energy density: 151 kcal/100 g (medium)
- Top calorie contributors: Split Black Gram (Mash Dal), Vegetable Oil (Tarka), Onions and Spices
How long does it take to burn off Dal Mash?
- Jogging: ~42 min
- Cycling: ~49 min
- Walking: ~91 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Dal Mash?
- kcal: 19% of daily intake
- Fat: 24% of daily intake
- Carb: 21% of daily intake
- Protein: 14% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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