Cooked mix daal

Lunch

Item Rating: 87/100

1 serving (200 grams) contains 150 calories, 10.0 grams of protein, 3.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		3.5 g	4%
	Saturated Fat	0.6 g	3%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		29.4 g	10%
	Dietary Fiber	5.9 g	21%
	Sugars	2.4 g
protein		11.8 g	23%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		2.4 mg	13%
Potassium		352.9 mg	7%

* 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 sugar

Source of Calories

Fat: 31 cal (16.0%)

Protein: 47 cal (24.0%)

Carbs: 117 cal (59.9%)

About Cooked mix daal

Cooked mix daal is a nourishing South Asian dish traditionally made by combining two or more types of lentils, such as moong (mung bean), masoor (red lentil), and arhar (pigeon pea). A staple in Indian, Pakistani, and Bangladeshi cuisine, mix daal is rich in plant protein, dietary fiber, and complex carbohydrates. It typically includes aromatic spices like turmeric, cumin, and coriander, enhancing both flavor and health benefits. A serving of cooked mix daal is low in fat but provides essential nutrients like iron, folate, potassium, and magnesium, making it a wholesome and versatile dish suitable for both vegetarians and those seeking balanced nutrition. It delivers sustained energy and aids digestion, making it a popular choice for daily meals or as part of a larger balanced diet.

Health Benefits

• Rich in plant-based protein, beneficial for muscle repair and growth, especially for vegetarians (15-18g protein per cup).
• High in dietary fiber (15g per cup), promoting healthy digestion and aiding in cholesterol regulation.
• Contains iron (2-3mg per cup), vital for oxygen transport in the body and preventing anemia.
• Excellent source of folate (90-100mcg per cup), important for prenatal health and cellular regeneration.
• Includes potassium (300-500mg per cup), which supports heart health and maintains electrolyte balance.

Dietary Considerations

Allergens: Contains lentils or legumes (may cause reactions in sensitive individuals), possible cross-contamination with gluten in spice mixes

Suitable for: Vegetarian diet, vegan diet, gluten-free diet (if prepared with certified gluten-free ingredients)

Not suitable for: Low-fodmap diet (due to fermentable oligosaccharides in lentils), ketogenic diet (high carbohydrate content)

Selection and Storage

Store cooked mix daal in an airtight container in the refrigerator for up to 3 days or freeze in portion sizes for up to 3 months. Reheat thoroughly before consuming.

Common Questions About Cooked mix daal Nutrition

Is cooked mix daal high in protein?

Cooked mix daal is an excellent source of plant-based protein, providing around 8-10 grams of protein per 1 cup serving depending on the type of lentils used. It is particularly beneficial for vegetarians and vegans as a protein alternative.

Can I eat cooked mix daal on a keto diet?

Cooked mix daal is not ideal for a strict keto diet as it contains around 22-25 grams of carbohydrates per 1 cup serving. However, it can be incorporated in moderate amounts into less restrictive low-carb diets.

What are the health benefits of eating cooked mix daal?

Cooked mix daal is rich in fiber, which aids in digestion and keeps you feeling full for longer. It is a good source of essential nutrients like folate, iron, and magnesium. However, it may cause bloating in some individuals if consumed in excess due to its high fiber content.

What is the recommended serving size for cooked mix daal?

A standard serving size for cooked mix daal is around 1 cup (approximately 200 grams), which provides a balanced amount of protein, carbohydrates, and fiber along with essential minerals. Adjust portions based on your nutritional needs and dietary goals.

How does cooked mix daal compare to plain lentils?

Cooked mix daal typically offers a more diverse nutrient profile because it contains a blend of different lentils, such as red, yellow, and green lentils. This mix combines various textures, flavors, and nutrients, whereas plain lentils focus on a single type, which may lack the variety of vitamins and minerals found in mix daal.

Data Sources & Scientific References