If you're tracking your calories, 2 roti and dal is one of those meals that's easy to estimate but difficult to give one exact number for. The calories depend on the size of the rotis, the type of dal, and how much oil or ghee is used.
Quick answer: 2 medium plain rotis with 1 bowl of dal typically contain around 350–450 calories. For a typical homemade serving, around 400 calories is a reasonable estimate.
Calories in 2 Roti and Dal
| Food | Typical serving | Estimated calories |
|---|---|---|
| 2 plain roti | 2 medium | ~160–240 kcal |
| Dal | 1 medium bowl | ~150–210 kcal |
| Total | 2 roti + 1 bowl dal | ~350–450 kcal |
These are estimates, not fixed values. A larger roti contains more flour and therefore more calories. Similarly, dal prepared with extra oil or ghee will have more calories than a lighter dal.
How Many Calories Are in 1 Roti?
A medium plain roti can contain roughly 80–120 calories, depending mainly on its size and how much flour is used.
That puts 2 medium plain rotis at around 160–240 calories.
If you add ghee to your roti, the total calories will increase.
Learn more about roti calories and nutrition.
How Many Calories Are in 1 Bowl of Dal?
A medium bowl of dal can contain roughly 150–210 calories, but the number varies with the type of dal, portion size, and cooking method.
Simple dal with little added oil will usually be lighter than dal fry or dal tadka prepared with a generous amount of oil or ghee.
Learn more about dal calories and nutrition.
What Changes the Calories in 2 Roti and Dal?
The biggest factors are:
- Roti size: Larger rotis require more flour and contain more calories.
- Oil or ghee: Adding either increases the calorie content.
- Type of dal: Different dals and recipes have different calorie profiles.
- Portion size: A “bowl” isn't a standardized serving size.
So if your homemade plate looks different from the example above, your actual calorie intake may also be different.
Are 2 Roti and Dal Good for Weight Loss?
Yes. 2 roti and dal can easily fit into a weight-loss diet.
Weight loss depends mainly on your overall calorie intake over time, not on whether you eat roti or dal.
Dal also provides protein and fiber, while roti provides carbohydrates and other nutrients. Keeping an eye on portions and the amount of oil or ghee can help you keep the meal within your calorie target.
How to Track Calories in Roti and Dal
For homemade meals, you don't always need a perfectly exact number. A consistent estimate is often more useful than constantly guessing different values.
With CalSage, you can take a photo of your meal and get an estimate of its calories and macros, making it easier to track everyday Indian meals.
Want an easier way to track your meals? Try CalSage and scan your next meal in seconds.
Frequently Asked Questions
How many calories are in 2 roti and dal?
2 medium plain rotis with 1 bowl of dal typically contain around 350–450 calories. The exact amount depends on portion size, the type of dal, and added oil or ghee.
How many calories are in 2 roti without ghee?
Two medium plain rotis without added ghee or oil may contain around 160–240 calories.
Can I eat 2 roti and dal while trying to lose weight?
Yes. This meal can fit into a weight-loss diet. Your overall daily calorie intake and eating habits matter more than the calories in one meal.
The Bottom Line
2 medium roti and 1 bowl of dal contain roughly 350–450 calories, with around 400 calories being a reasonable estimate for a typical homemade serving.
The actual number can change depending on the size of the rotis, type of dal, and amount of oil or ghee used.
Note: Nutrition values are estimates and can vary depending on ingredients, portion sizes, and cooking methods. This article is for general informational purposes and is not medical or dietary advice.