1 serving (198 grams) contains 230 calories, 17.9 grams of protein, 0.8 grams of fat, and 39.9 grams of carbohydrates.
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Nutrition Information
Calories |
273.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.9 g | 1% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 471.4 mg | 20% | |
| Total Carbohydrates | 47.5 g | 17% | |
| Dietary Fiber | 18.6 g | 66% | |
| Sugars | 2.1 g | ||
| protein | 21.3 g | 42% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 66.7 mg | 5% | |
| Iron | 7.9 mg | 43% | |
| Potassium | 870.2 mg | 18% | |
* 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 Dal lentils
Dal lentils are a staple ingredient in South Asian cuisine, particularly Indian, Pakistani, and Bangladeshi cooking. Derived from dried, split pulses such as yellow lentils, red lentils, or mung beans, they are commonly boiled into soups, curries, or stews. Lentils are an excellent source of plant-based protein, dietary fiber, and essential micronutrients such as folate, iron, and manganese. Low in fat and cholesterol-free, dal is a nutritious option for vegetarian and vegan diets. It is also rich in complex carbohydrates, making it a great energy source for the body. Lentils are versatile and easy to cook, forming an integral component of both everyday meals and celebratory feasts in several cultures. With a robust profile of vitamins and minerals, dal lentils are an ideal food for promoting general health and well-being.
Health Benefits
- Rich in fiber (15g per cup, cooked), dal aids digestion and promotes gut health.
- High in folate (90% DV per cup, cooked), essential for cell regeneration and preventing neural tube defects during pregnancy.
- Contains iron (15% DV per cup, cooked), supporting oxygen transport and preventing anemia.
- Source of plant-based protein (18g per cup, cooked), helping muscle repair and growth.
- Provides manganese (50% DV per cup, cooked), important for metabolism and bone health.
Dietary Considerations
Selection and Storage
Store dried lentils in an airtight container in a cool, dry place for up to 1 year. Cooked lentils should be refrigerated in a sealed container and consumed within 5-7 days.
Common Questions About Dal lentils Nutrition
Is dal lentils high in protein?
Yes, dal lentils are an excellent source of plant-based protein. One cup (198g cooked) of lentils contains about 18g of protein, making it a great option for vegetarians, vegans, and anyone looking to increase their protein intake.
Can I eat dal lentils on a keto diet?
Dal lentils are not ideal for a keto diet as they are relatively high in carbs. One cup of cooked lentils contains about 40g of carbohydrates, which can exceed the daily carb limit for keto dieters, but they can be included in small amounts within a low-carb diet if carefully portioned.
What are the health benefits of dal lentils?
Dal lentils are packed with nutrients and provide numerous health benefits. They are rich in dietary fiber (15g per cup cooked), which supports digestion and heart health, and they also contain essential vitamins and minerals like folate, iron, and magnesium that aid in energy production and maintaining healthy blood cells.
What is a recommended serving size of dal lentils?
A standard serving size of cooked dal lentils is about 1 cup (roughly 198g), which provides around 230 calories. This portion is balanced and sufficient for most meals, providing substantial protein and fiber while still leaving room for other complementary foods like vegetables.
How do dal lentils compare with other legumes like chickpeas or black beans?
Dal lentils are lower in fat compared to chickpeas and black beans while offering comparable amounts of protein and fiber. For example, lentils provide 18g of protein per cup compared to 15g in chickpeas and 15g in black beans. Additionally, lentils cook faster and require no soaking, making them a more convenient option.
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.
