Dal

Legume

Item Rating: 85/100

1 serving (240 grams) contains 348 calories, 20.6 grams of protein, 10.3 grams of fat, and 46.1 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		348
% Daily Value*
Total Fat		10.3 g	13%
	Saturated Fat	6.0 g	30%
	Polyunsaturated Fat	0.8 g
Cholesterol		24 mg	8%
Sodium		741.6 mg	32%
Total Carbohydrates		46.1 g	16%
	Dietary Fiber	18 g	64%
	Sugars	4.1 g
protein		20.6 g	41%
Vitamin D		0 mcg	0%
Calcium		45.6 mg	3%
Iron		7.6 mg	42%
Potassium		844.8 mg	17%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Dal Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 92 cal (25.8%)

Protein: 82 cal (22.9%)

Carbs: 184 cal (51.3%)

About Dal

Dal, a staple dish in Indian cuisine, refers to lentils or split pulses cooked into a thick stew. Originating from South Asia, dal is integral to diets across the region and often served with rice or flatbreads. Nutritionally, dal is an excellent plant-based protein source, offering about 8.6 grams of protein and 7.5 grams of fiber per 100 grams cooked. It is low in fat (4.31 grams) and provides complex carbohydrates (19.2 grams), making it a balanced energy source. Dal also contains vital nutrients like iron (3.17 mg), calcium (19 mg), and trace amounts of Vitamin C, contributing to an overall nutritious profile.

Health Benefits

• Rich in plant-based protein (8.6 g per 100 g), it supports muscle repair and maintenance, benefiting vegetarian and vegan diets.
• Contains dietary fiber (7.5 g per 100 g) which promotes gut health and aids in maintaining healthy digestion.
• Provides iron (3.17 mg per 100 g), which supports red blood cell production and helps prevent anemia.
• Low in fat (4.31 g per 100 g) while being rich in complex carbohydrates, aiding in sustained energy release.
• Calcium content (19 mg per 100 g) supports strong bone health and proper muscle function.

Dietary Considerations

Allergens: Contains None (unless spiced with allergenic ingredients like asafoetida)

Suitable for: Vegan, vegetarian, gluten-free, low-fat

Not suitable for: Low-carb, ketogenic (due to carbohydrate content)

Selection and Storage

Store raw dal in an airtight container in a cool, dry place. After cooking, refrigerate leftovers within 2 hours and consume within 3-4 days.

Common Questions About Dal Nutrition

Is dal high in protein?

Yes, dal is a good source of plant-based protein, offering 8.6 grams per 100 grams (cooked). This makes it an excellent protein option, especially for vegetarians and vegans.

Can I eat dal on a keto diet?

Dal is not ideal for a keto diet due to its carbohydrate content. It contains 19.2 grams of carbs per 100 grams, which can be too high for the low-carb restrictions of keto.

What are the health benefits of eating dal?

Dal is rich in fiber (7.5 grams per 100 grams), promoting better digestion and heart health. It also contains essential minerals like potassium and iron and provides moderate protein, making it a nutritious choice for overall health.

What is a healthy serving size of dal?

A healthy serving size for cooked dal is around 150-200 grams, which provides about 217-290 calories. Pair it with vegetables or a small portion of rice for a balanced meal.

How does dal compare to other legumes like chickpeas or lentils?

Dal is slightly lower in calories and protein compared to chickpeas, but it is richer in fiber and easier to digest. Compared to lentils, dal is often softer when cooked and blends well in soups and curries, though macronutrient profiles are similar.

Data Sources & Scientific References

1. USDA FoodData - Dal Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →