Calories and protein in a cup of misir wot, with and without oil
Also called Ethiopian red lentil stew, misir wat.
The short answer
1 cup, about 240 g, normal oil
300 kcal
13 g protein
Fat 12 g · carbs 40 g · fibre 7.5 g · Vegan
Portion: stew only, without injera. Calculated from USDA FoodData Central
Injera is a separate item and often the larger share of the plate.
With and without oil
The same 1 cup, changing only the oil the onions are cooked down in. Normal is about 10 g in this portion. A little halves the recipe’s fat and a lot doubles it, so in a portion of the same weight a lot comes out a little under double. These are the four levels the app asks about, with the same numbers.
| Oil | Added | Calories | Protein |
|---|---|---|---|
| None | 0 g | 230 kcal | 14 g |
| A little | 5 g | 260 kcal | 13 g |
| Normal | 10 g | 300 kcal | 13 g |
| A lot | 19 g | 380 kcal | 13 g |
What moves the number
- Masoor dalabout 180 kcal
- Oil (the oil the onions are cooked down in)about 90 kcal
- Onionabout 20 kcal
The recipe behind these numbers
Raw ingredient weights in one 1 cup, scaled from the batch recipe in the Homekcal app’s dish table, with normal oil. Water, salt and spices add almost no energy but are listed so the recipe is complete. If your version has more of something, the numbers move with it.
| Ingredient | Weight | Calories | Protein |
|---|---|---|---|
| Masoor dalUSDA: Lentils, pink or red, raw | 50 g | 180 | 12 g |
| OnionUSDA: Onions, raw | 50 g | 20 | 0.5 g |
| GarlicUSDA: Garlic, raw | 2.5 g | 5 | 0 g |
| GingerUSDA: Ginger root, raw | 1.5 g | 0 | 0 g |
| Tomato pasteUSDA: Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | 5 g | 5 | 0 g |
| PaprikaUSDA: Spices, paprika | 1.5 g | 5 | 0 g |
| Chilli powderUSDA: Spices, pepper, red or cayenne | 1.5 g | 5 | 0 g |
| SaltUSDA: Salt, table | 1 g | 0 | 0 g |
| WaterUSDA: Beverages, water, tap, drinking | 166 g | 0 | 0 g |
| OilUSDA: Oil, canolaThe oil the onions are cooked down in | 10 g | 90 | 0 g |
What we could not match
Stand ins and assumptions in this recipe that a person still has to check.
- Cooked yield is an estimate of a typical home pot (water evaporated); a weighed batch would replace it.
- Berbere is calculated as paprika plus cayenne; real berbere blends vary.
- Niter kibbeh (spiced butter) is often used instead of oil; this recipe uses oil.
- Injera is not included.
How this was worked out
This is the same dish the Homekcal app logs, from the same table. Each raw ingredient’s weight is multiplied by its per-100 g values in USDA FoodData Central, the batch is added up and divided by the cooked weight it makes. Calories are rounded to the nearest 10 and grams to the nearest gram, because a standard recipe is not your recipe. These are calculated values, not weighed or lab tested meals, and home versions vary a lot.
Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2026. fdc.nal.usda.gov. Public domain (CC0).
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