Dal palak

Dinner

Item Rating: 85/100

1 serving (250 grams) contains 180 calories, 10.0 grams of protein, 5.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		169.8
% Daily Value*
Total Fat		4.7 g	6%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		377.4 mg	16%
Total Carbohydrates		23.6 g	8%
	Dietary Fiber	5.7 g	20%
	Sugars	1.9 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		94.3 mg	7%
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

🍯 Low sugar

Source of Calories

Fat: 42 cal (24.3%)

Protein: 37 cal (21.6%)

Carbs: 94 cal (54.2%)

About Dal palak

Dal Palak is a wholesome and nutritious dish from Indian cuisine combining lentils (dal) and spinach (palak). This flavorful dish is rich in plant-based protein, vitamins, and minerals, making it a popular choice in vegetarian diets. Lentils contribute to its high protein and fiber content, while spinach provides essential micronutrients like iron, magnesium, and folate. Often seasoned with spices like turmeric, cumin, and garlic, Dal Palak is a balanced meal traditionally served with rice or flatbreads. A one-cup serving offers approximately 120-140 calories, 10 grams of protein, and considerable amounts of vitamins A, C, and K, making it a nutrient-dense choice for daily meals.

Health Benefits

• High in plant-based protein from lentils, supporting muscle maintenance and repair.
• Rich in iron (from spinach), which helps in oxygen transport and preventing anemia.
• Contains dietary fiber, promoting gut health and aiding digestion.
• Loaded with antioxidants like vitamin C, which support immune function and skin health.
• Ample potassium (from spinach), crucial for maintaining healthy blood pressure levels.

Dietary Considerations

Allergens: Contains none inherent; cross-contamination with gluten may occur depending on preparation

Suitable for: Vegetarian, vegan, gluten-free (if prepared with gluten-free spices and no contamination)

Not suitable for: Low-fiber (due to high fiber content)

Selection and Storage

Store cooked Dal Palak in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming, and avoid storing at room temperature to prevent spoilage.

Common Questions About Dal palak Nutrition

Is Dal Palak high in protein?

Dal Palak is moderately high in protein, providing approximately 9-12 grams of protein per serving (1 cup). The lentils (dal) are the primary source of protein, making it a good option for vegetarians and vegans looking to boost their protein intake.

Can I eat Dal Palak on a keto or low-carb diet?

Dal Palak is not ideal for a strict keto diet as lentils are relatively high in carbohydrates, with about 27 grams of carbs per cup (cooked). However, it can fit into a low-carb diet if consumed in smaller portions alongside other low-carb foods.

What are the health benefits of eating Dal Palak?

Dal Palak is highly nutritious, offering a rich source of iron, folate, and fiber from spinach, and protein and complex carbohydrates from lentils. It supports digestion, boosts energy levels, and helps in maintaining healthy blood pressure and cholesterol levels due to its nutrient content.

How much Dal Palak should I eat in a meal?

A standard portion size for Dal Palak is about 1 cup (approximately 200-250 grams). This provides a balanced amount of calories (around 180-200), protein, and fiber, making it suitable as part of a meal alongside a small serving of rice or chapati.

How does Dal Palak compare to regular Dal or spinach curry?

Dal Palak combines the benefits of both lentils and spinach, making it more nutrient-dense compared to plain dal or spinach curry. While plain dal is primarily a source of protein and carbs, and spinach curry is rich in vitamins and fiber, Dal Palak provides a well-rounded nutrient profile with protein, iron, fiber, and essential vitamins in one dish.

Data Sources & Scientific References