Dal bhati

Dinner

Item Rating: 76/100

1 serving (300 grams) contains 450 calories, 15.0 grams of protein, 15.0 grams of fat, and 60.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		360
% Daily Value*
Total Fat		12 g	15%
	Saturated Fat	4.0 g	20%
	Polyunsaturated Fat	0 g
Cholesterol		8.0 mg	2%
Sodium		640.0 mg	27%
Total Carbohydrates		48 g	17%
	Dietary Fiber	8.0 g	28%
	Sugars	4.0 g
protein		12 g	24%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
Iron		3.2 mg	17%
Potassium		320.0 mg	6%

* 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: 108 cal (31.0%)

Protein: 48 cal (13.8%)

Carbs: 192 cal (55.2%)

About Dal bhati

Dal Bhati is a traditional dish from the Indian state of Rajasthan, combining baked wheat flour balls (Bhati) and a spiced lentil soup (Dal). This hearty and wholesome dish is rich in carbohydrates and plant-based proteins, making it a staple in a vegetarian diet. Dal, often made from lentils such as toor dal (split pigeon peas) or moong dal (split green gram), is a great source of dietary fiber, iron, and B vitamins. Bhati is typically prepared using whole wheat flour, clarified butter (ghee), and is baked in a clay oven or over an open flame, contributing to its high energy content. The dish is often served with ghee, adding healthy fats, and sides like chutneys or pickles to enhance its flavor profile. Dal Bhati is not only comforting and filling, but it also offers a balanced nutritional profile when consumed in moderation.

Health Benefits

• Rich in plant-based protein from lentils, supporting muscle repair and growth
• High in dietary fiber, aiding in digestion and promoting gut health
• Contains iron from dal which supports red blood cell production and prevents anemia

Dietary Considerations

Allergens: Contains gluten (from wheat), dairy (from ghee)

Suitable for: Vegetarian diet, lacto-vegetarian diet

Not suitable for: Gluten-free diet, vegan diet (if using ghee)

Selection and Storage

Store cooked Dal Bhati in an airtight container in the refrigerator for up to 2 days. Reheat thoroughly before serving, and avoid freezing Bhati to maintain its texture.

Common Questions About Dal bhati Nutrition

Is Dal Bhati high in protein?

Dal Bhati is relatively high in protein, with the dal (lentils) contributing the majority of the protein content. One serving of Dal Bhati (approximately 1 Bhati with 1 cup of dal) provides about 12-15 grams of protein, depending on the ingredients and preparation methods. Lentils are a rich source of plant-based protein, making this dish a good option for vegetarian diets.

Can I eat Dal Bhati on a keto diet?

Dal Bhati is not ideal for a strict keto diet because it is high in carbohydrates. The Bhati is typically made from wheat flour, containing around 30-40 grams of carbs per serving. Additionally, lentils in the dal add about 20 grams of carbs per cup. For those on a low-carb or keto diet, modifications such as replacing wheat with almond or coconut flour may make it more compatible.

What are the health benefits and concerns of eating Dal Bhati?

Dal Bhati offers several health benefits, including being rich in protein, dietary fiber, and essential nutrients like iron, magnesium, and B vitamins from lentils and whole wheat flour. However, due to its high carbohydrate and calorie content (approximately 400-500 calories per serving), it may not be suitable for weight management if consumed in excess or without balancing with lower-calorie meals. Saturated fat levels can also be high if the dish is prepared with an excessive amount of ghee.

What is the recommended portion size for Dal Bhati?

A balanced portion size for Dal Bhati would be approximately 1 Bhati with 1 cup of dal, which totals about 400-500 calories. Including a side of fresh vegetables or a salad can help balance the meal. Portion sizes may vary based on your dietary goals, but moderation is key due to its calorie density and carbohydrate content.

How does Dal Bhati compare to other Indian dishes like rice and dal?

Dal Bhati is more calorie-dense and complex in flavor compared to rice and dal, due to the inclusion of ghee and baked Bhati. While rice and dal generally have simpler nutrient profiles, Dal Bhati provides more fiber from the whole wheat Bhati and added spices. However, Dal Bhati is higher in calories and fat, making rice and dal a lighter option for daily meals or weight management.

Data Sources & Scientific References