1 serving (100 grams) contains 129 calories, 7.2 grams of protein, 0.5 grams of fat, and 22.3 grams of carbohydrates.
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Nutrition Information
Calories |
307.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.8 mg | 0% | |
| Total Carbohydrates | 53.1 g | 19% | |
| Dietary Fiber | 16.0 g | 57% | |
| Sugars | 0.7 g | ||
| protein | 17.1 g | 34% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 107.1 mg | 8% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 881.0 mg | 18% | |
* 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 Boiled toor dhal
Boiled Toor Dal, also known as split pigeon peas, is a staple ingredient in South Asian cuisine, predominantly in Indian dishes like dal tadka and sambhar. Originating from the Indian subcontinent, Toor Dal has been consumed for centuries due to its affordability and nutritional value. A 100-gram serving of cooked Toor Dal provides approximately 116 calories, 6 grams of protein, 0.3 grams of fat, and 20 grams of carbohydrates, including 7 grams of dietary fiber. It is also a good source of essential nutrients like folate, magnesium, potassium, and iron while being naturally low in fat and cholesterol-free. Its mild, slightly nutty flavor makes it a versatile base for various recipes.
Health Benefits
- Rich in plant-based protein (6g per 100g cooked) to support muscle repair and general body maintenance.
- High in dietary fiber (7g per 100g cooked), aiding digestion and promoting gut health.
- Contains folate (about 39% of the daily requirement per cup), which is essential for DNA synthesis and fetal development during pregnancy.
- Low in fat and free of cholesterol, making it beneficial for heart health.
- Rich in magnesium and potassium, helping to regulate blood pressure and support cardiovascular health.
Dietary Considerations
Selection and Storage
Store uncooked Toor Dal in an airtight container in a cool, dry place to prevent moisture. Once boiled, refrigerate in a sealed container and consume within 3-5 days, or freeze for extended storage.
Common Questions About Boiled toor dhal Nutrition
Is boiled toor dhal high in protein?
Boiled toor dhal is a good source of protein, providing approximately 7-8 grams of protein per 100 grams when cooked. This makes it a great option for individuals looking to increase their plant-based protein intake while also benefiting from its rich fiber content.
Can I eat boiled toor dhal on a keto diet?
Boiled toor dhal is not ideal for a strict keto diet due to its higher carbohydrate content; it contains roughly 14-15 grams of net carbs per 100 grams. However, it can be consumed in moderation on less restrictive low-carb diets if properly portioned.
What are the health benefits of boiled toor dhal?
Boiled toor dhal is rich in dietary fiber, which supports healthy digestion, and contains B vitamins like folate that promote energy metabolism. Additionally, it is a source of iron, potassium, and magnesium, contributing to heart health and building strong bones.
What is the recommended serving size of boiled toor dhal?
A typical serving size of boiled toor dhal is about 1/2 cup (approximately 125 grams), which provides around 110 calories, 7 grams of protein, and 15 grams of carbohydrates. Pairing it with vegetables or whole grains can create a balanced meal.
How does boiled toor dhal compare to boiled lentils?
Boiled toor dhal and boiled lentils are similar in nutrition, but lentils generally have slightly higher protein (around 9 grams per 100 grams) and more fiber. Toor dhal, however, has a slightly creamier texture and is widely favored in South Asian recipes for its unique flavor.
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.
