Chane ki dal

Legume

Item Rating: 90/100

1 serving (100 grams) contains 364 calories, 19.3 grams of protein, 6.0 grams of fat, and 60.3 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		866.7
% Daily Value*
Total Fat		14.4 g	18%
	Saturated Fat	1.4 g	7%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		57.1 mg	2%
Total Carbohydrates		143.6 g	52%
	Dietary Fiber	41.4 g	147%
	Sugars	5.2 g
protein		46.0 g	92%
Vitamin D		0 mcg	0%
Calcium		135.7 mg	10%
Iron		11.6 mg	64%
Potassium		2083.3 mg	44%

* 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

🧂 Low sodium

🧂 Low salt

🥩 High protein

Source of Calories

Fat: 129 cal (14.6%)

Protein: 184 cal (20.7%)

Carbs: 574 cal (64.7%)

About Chane ki dal

Chane Ki Dal, also known as split Bengal gram or chickpea lentils, is a staple pulse in Indian cuisine. Traditionally cultivated across South Asia, it is used to prepare various dishes like dal fry and pakoras. Chane Ki Dal is nutritionally dense, offering a high content of plant-based protein, dietary fiber, and essential micronutrients such as folate, iron, and magnesium. It is low in fat, has a low glycemic index, and is considered beneficial for maintaining energy levels and overall health. With its ability to fit into diverse recipes, it is a versatile ingredient in vegetarian and vegan diets and serves as a valuable source of nutrition for people worldwide.

Health Benefits

• Supports heart health due to its significant potassium content (about 300 mg per 100 g), which helps regulate blood pressure.
• Enhances gut health with 7 g of dietary fiber per 100 g, promoting digestion and preventing constipation.
• Boosts energy and metabolic functioning due to its high iron content (2.1 mg per 100 g), critical for oxygen transport in the body.

Dietary Considerations

Allergens: Contains none noted unless cross-contaminated during processing

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Low-fiber diets, legume-restricted diets

Selection and Storage

Store dry Chane Ki Dal in an airtight container in a cool, dry place to avoid moisture and preserve its quality for months. Soak overnight before cooking for improved texture and reduced cooking time.

Common Questions About Chane ki dal Nutrition

Is Chane Ki Dal high in protein?

Yes, Chane Ki Dal (split Bengal gram) is high in protein, with approximately 13 grams of protein per 100 grams of cooked dal. It is an excellent plant-based protein source, making it ideal for vegetarians and vegans looking to increase their protein intake.

Can I eat Chane Ki Dal on a keto or low-carb diet?

Chane Ki Dal is not typically suitable for a strict keto diet due to its carbohydrate content, which is about 27 grams per 100 grams of cooked dal. However, it can be enjoyed in moderation on a low-carb or moderate-carb diet, as it has a good balance of protein and fiber.

What are the health benefits of eating Chane Ki Dal?

Chane Ki Dal is rich in essential nutrients like protein, fiber, iron, and folate. It supports digestion, helps regulate blood sugar levels, and promotes heart health due to its high fiber content and low glycemic index. Additionally, it aids in muscle repair and energy production.

What is the recommended serving size for Chane Ki Dal?

A typical serving size of Chane Ki Dal is around 1 cup of cooked dal (about 200 grams), which provides approximately 230 calories, 15 grams of protein, and 11 grams of fiber, making it a balanced and nutrient-dense addition to a meal.

How does Chane Ki Dal compare to other lentils?

Chane Ki Dal is slightly higher in protein and fiber compared to other lentils like Masoor Dal (red lentils) and Moong Dal (green gram). It also has a firmer texture and a nuttier flavor, making it a great option for hearty dishes like stews and curries.

Data Sources & Scientific References