1 serving (200 grams) contains 300 calories, 15.0 grams of protein, 10.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
352.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 17.6 g | 62% | |
| Sugars | 5.9 g | ||
| protein | 17.6 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 117.6 mg | 9% | |
| Iron | 5.9 mg | 32% | |
| Potassium | 705.9 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Black dal
Black dal, also known as kali dal or maa ki dal, is a popular dish in Indian cuisine, particularly in North India. It is made using whole black gram lentils (urad dal) that are slow-cooked with spices, often enriched with butter or cream for a creamy texture. Black dal is an excellent source of plant-based protein and dietary fiber, making it a staple for vegetarian and vegan diets. It is also rich in iron, magnesium, and B vitamins like folate. With its hearty and robust flavor, black dal is not only satisfying but also provides balanced nutrition when paired with rice or whole-grain flatbreads.
Health Benefits
- Rich in protein, providing essential amino acids crucial for muscle repair and maintenance.
- High in fiber, promoting digestive health and helping regulate blood sugar levels.
- Contains iron, supporting oxygen transport in the blood and combating fatigue or anemia.
- Abundant in magnesium, which supports heart health and helps maintain healthy blood pressure.
- Contains folate, important for cellular division and DNA synthesis, especially beneficial during pregnancy.
Dietary Considerations
Selection and Storage
Store uncooked black gram lentils in an airtight container in a cool, dry place. Cooked black dal can be refrigerated for up to 3-4 days in a sealed container and reheated gently before serving.
Common Questions About Black dal Nutrition
Is Black Dal high in protein?
Yes, black dal is a great source of plant-based protein, especially for vegetarians and vegans. One cup of cooked black dal provides approximately 12-15 grams of protein, making it an excellent option for building and maintaining muscle mass.
Can I eat Black Dal on a keto diet?
Black dal is not ideal for a keto diet, as it is relatively high in carbohydrates. One cup of cooked black dal contains around 30-35 grams of net carbs, which can quickly exceed the daily allowance for keto. It is better suited for diets like vegetarian, vegan, or high-protein plans.
What are the health benefits of eating Black Dal?
Black dal is rich in dietary fiber, plant-based protein, iron, and B vitamins, which support digestion, energy production, and overall health. Its high fiber content helps regulate blood sugar levels, improve gut health, and promote satiety. Additionally, it contains antioxidants that may reduce inflammation.
What is the recommended portion size for Black Dal?
A typical serving size of cooked black dal is about half a cup, which contains roughly 120-150 calories. This portion size is a good balance for adding protein and fiber without consuming excessive calories. Adjust portions based on your calorie and nutrient needs.
How does Black Dal compare to other lentils?
Compared to red or yellow lentils, black dal has a slightly higher protein and fiber content, making it more filling and nutritious. It also has a richer, earthier flavor and takes longer to cook. While other lentils might be preferred for quicker meals, black dal is excellent for hearty dishes like dal makhani.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
