1 serving (100 grams) contains 364 calories, 19.0 grams of protein, 6.0 grams of fat, and 61.0 grams of carbohydrates.
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Nutrition Information
Calories |
728 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12 g | 15% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 30 mg | 1% | |
| Total Carbohydrates | 122 g | 44% | |
| Dietary Fiber | 22 g | 78% | |
| Sugars | 0 g | ||
| protein | 38 g | 76% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 112 mg | 8% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 1436 mg | 30% | |
* 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 Chana dal
Chana Dal, also known as split chickpeas, originates from Indian cuisine and is a staple in South Asian households. Made by removing the outer shell of black chickpeas and splitting them, it has a nutty, mildly sweet flavor. Chana Dal is a powerhouse of nutrition, rich in protein, dietary fiber, and complex carbohydrates. One serving (approximately 100 grams, uncooked) provides about 330 calories, 25 grams of protein, and an array of essential nutrients such as folate, iron, magnesium, potassium, and vitamin B1. Low in glycemic index, it is a good option for sustained energy and blood sugar management.
Health Benefits
- Rich source of plant-based protein (25 grams per 100 grams), supporting muscle repair and growth.
- High in dietary fiber (over 10 grams per 100 grams), aiding digestion and promoting gut health.
- Contains folate (over 100 micrograms per 100 grams), essential for red blood cell production and preventing neural tube defects in pregnancy.
Dietary Considerations
Selection and Storage
Store chana dal in an airtight container in a cool, dry place to maintain freshness. Rinse thoroughly and soak for 30 minutes to an hour before cooking to reduce cooking time and enhance digestibility.
Common Questions About Chana dal Nutrition
Is chana dal high in protein?
Yes, chana dal is high in protein, providing approximately 13-15 grams of protein per 100 grams of cooked dal. This makes it an excellent source of plant-based protein, especially for vegetarians and vegans.
Can I eat chana dal on a keto diet?
Chana dal is not ideal for a strict keto diet because it contains around 27-30 grams of net carbs per 100 grams of cooked dal. However, it can be included in moderate portions in a low-carb diet or targeted keto plan if carefully accounted for.
What are the health benefits of chana dal?
Chana dal is rich in fiber, helping to support digestion and maintain stable blood sugar levels. It’s also a great source of essential nutrients like B vitamins, folate, iron, zinc, and magnesium, all of which contribute to better energy levels and immune support.
What is a healthy serving size of chana dal?
A healthy serving of cooked chana dal is about ½ cup (approximately 100 grams), which contains roughly 160-180 calories, 8 grams of protein, and 5-7 grams of dietary fiber. This portion size balances its nutritional benefits while keeping calorie and carb intake moderate.
How does chana dal compare to other dals?
Compared to other dals, chana dal is slightly higher in protein and fiber. For example, it has more protein than moong dal and a nuttier flavor. It also takes slightly longer to cook, but soaking it in water for a few hours before cooking helps reduce its cooking time.
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.
