1 serving (250 grams) contains 300 calories, 12.0 grams of protein, 15.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
283.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.2 g | 18% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 9.4 mg | 3% | |
| Sodium | 566.0 mg | 24% | |
| Total Carbohydrates | 28.3 g | 10% | |
| Dietary Fiber | 7.5 g | 26% | |
| Sugars | 3.8 g | ||
| protein | 11.3 g | 22% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 75.5 mg | 5% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 377.4 mg | 8% | |
* 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 makhani
Dal Makhani is a rich and creamy lentil dish originating from the Punjab region of India. It is a staple in North Indian cuisine, typically made with black gram (urad dal), kidney beans (rajma), butter, and cream, slow-cooked to enhance its flavor and texture. Traditionally served with naan or rice, Dal Makhani is a hearty dish celebrated for its high protein and dietary fiber content due to the lentils and legumes. Although its creamy preparation makes it calorie-dense, it also provides essential nutrients such as iron, magnesium, and B vitamins, making it both comforting and nourishing.
Health Benefits
- A significant source of protein, with black gram and kidney beans contributing 14-18 grams per serving, beneficial for muscle development.
- Rich in dietary fiber, promoting digestive health and aiding in regulating blood sugar levels.
- Contains iron, vital for oxygen transport and reducing the risk of anemia, especially for vegetarians.
Dietary Considerations
Selection and Storage
Store leftover Dal Makhani in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, adding a splash of water to maintain its creamy consistency.
Common Questions About Dal makhani Nutrition
Is Dal Makhani high in protein?
Dal Makhani contains a moderate amount of protein, primarily from black lentils (urad dal) and kidney beans (rajma). A 1-cup serving typically provides around 12-15 grams of protein, making it a good plant-based protein option.
Can I eat Dal Makhani on a keto or low-carb diet?
Dal Makhani is not ideal for a keto or low-carb diet due to its carbohydrate content. A 1-cup serving contains approximately 25-30 grams of carbs, mainly from lentils and beans. It’s better suited for balanced or high-carb diets.
What are the health benefits and concerns of eating Dal Makhani?
Dal Makhani is a nutrient-dense dish high in fiber, iron, and protein, which supports digestion and muscle health. However, its preparation often includes cream or butter, making it high in saturated fat and calories. Opting for less cream or using plant-based alternatives can make it healthier.
What is a recommended portion size for Dal Makhani?
A standard serving of Dal Makhani is about 1 cup (200-250 grams), which typically contains around 300 calories. Pair it with a small portion of rice or whole-grain roti to keep your meal balanced and moderate in calories.
How does Dal Makhani compare to other lentil dishes like Tadka Dal?
Dal Makhani is richer and creamier compared to Tadka Dal due to its inclusion of butter, cream, and slow-cooked black lentils. Tadka Dal is lighter, often lower in calories and fats, as it's prepared with yellow lentils (moong or toor) and simple spices without cream.
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.
- NIH Office of Dietary Supplements: Iron Fact SheetNIH Office of Dietary SupplementsHighlights the role of iron, a key nutrient found in lentils and kidney beans, prominent ingredients in dal makhani.
- Nutrition and bioactive components of pulsesAmerican Journal of Clinical NutritionExplores the health benefits and nutritional composition of pulses, including lentils and beans commonly used in dal makhani.
- Dietary Guidelines for Americans 2020-2025: Vegetables and BeansU.S. Department of Health and Human ServicesDiscusses the inclusion of legumes like lentils and beans in a healthy diet, emphasizing their benefits as protein and fiber sources.
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.
