1 serving (198 grams) contains 230 calories, 18.0 grams of protein, 1.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
277.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 481.9 mg | 20% | |
| Total Carbohydrates | 48.2 g | 17% | |
| Dietary Fiber | 18.1 g | 64% | |
| Sugars | 4.8 g | ||
| protein | 21.7 g | 43% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 48.2 mg | 3% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 445.8 mg | 9% | |
* 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 Daal lentils
Daal, or lentils, is a staple dish in many South Asian cuisines, including Indian, Pakistani, and Bangladeshi. Lentils are small, lens-shaped legumes that come in various colors such as red, yellow, green, and black, each with slightly different cooking times and flavors. They are a rich source of plant-based protein, dietary fiber, complex carbohydrates, and essential micronutrients like iron, magnesium, folate, and potassium. One cup of cooked lentils contains approximately 230 calories, 18 grams of protein, 15 grams of dietary fiber, and less than 1 gram of fat, making them a nutrient-dense food ideal for maintaining energy and overall health.
Health Benefits
- Supports heart health due to high potassium content (731 mg per cup), which helps regulate blood pressure.
- Promotes digestive health with 15 grams of dietary fiber per cup, improving gut function and preventing constipation.
- Rich in folate (90% daily value per cup), which is essential for red blood cell production and crucial during pregnancy.
Dietary Considerations
Selection and Storage
Store uncooked lentils in an airtight container in a cool, dry place for up to 1 year. Cooked lentils should be refrigerated in a sealed container for up to 5 days.
Common Questions About Daal lentils Nutrition
Is daal (lentils) high in protein?
Yes, daal (lentils) is a great source of plant-based protein. One cup of cooked lentils (about 198 grams) contains approximately 18 grams of protein, making it a valuable ingredient for vegetarians, vegans, and anyone seeking to increase their protein intake.
Can I eat daal on a keto or low-carb diet?
Daal is not typically suitable for a strict keto diet as it contains about 39 grams of carbohydrates per cooked cup, including 15.6 grams of fiber, which lowers the net carbs to around 24 grams. However, it can fit into a low-carb diet in small portions if you account for the carbs in your daily limit.
What are the health benefits of eating daal (lentils)?
Daal is rich in dietary fiber, protein, iron, and B vitamins, including folate. Regular consumption of lentils can support digestive health, help manage blood sugar levels, and promote heart health due to their high fiber and low saturated fat content. However, those with digestive sensitivities may need to limit portions to avoid bloating.
What is the recommended portion size for daal?
The recommended portion size for cooked daal is normally about 1 cup (198 grams), which provides approximately 230 calories, 18 grams of protein, and 16 grams of dietary fiber. This serving size ensures you get its nutritional benefits without overloading on carbohydrates or calories.
How does daal compare to other plant-based protein sources like chickpeas or beans?
Daal (lentils) tends to cook faster than most beans, making it more convenient. It is slightly higher in protein per gram compared to chickpeas (about 14.5 grams protein per cup for chickpeas versus 18 grams for lentils). It also has more dietary fiber than black beans, making it a great option for digestion and heart health.
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.
