1 serving (100 grams) contains 116 calories, 9.0 grams of protein, 0.4 grams of fat, and 20.1 grams of carbohydrates.
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Nutrition Information
Calories |
276.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.0 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14.3 mg | 0% | |
| Total Carbohydrates | 47.9 g | 17% | |
| Dietary Fiber | 18.8 g | 67% | |
| Sugars | 2.6 g | ||
| protein | 21.4 g | 42% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 45.2 mg | 3% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 878.6 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 Dall
Dal (also spelled dahl or daal) refers to lentils or legumes prepared as a staple dish in South Asian cuisine, particularly in countries such as India, Pakistan, Nepal, and Bangladesh. It is commonly served as a curry-like dish that accompanies rice or flatbread. Nutritionally, dal is packed with protein (9g per 100g), fiber (7.9g), and complex carbohydrates, while being low in fat (0.4g). It is a rich source of iron (2.9mg), making it a valuable addition to plant-based diets. While it contains calcium (19mg), it is free of vitamin C and vitamin D, hence complementing dal with vegetables can enhance its nutrient profile. Dal is versatile, affordable, and essential to balanced meals in various regions.
Health Benefits
- Supports muscle growth and cellular repair due to the high protein content (9g per 100g).
- Promotes digestive health with its high fiber content (7.9g), aiding in better bowel movements and improved gut health.
- Contributes to oxygen transport and reduced risk of anemia due to its iron content (2.9mg).
- Provides sustained energy with its complex carbohydrates (20.1g per 100g), beneficial for long-lasting satiety.
- May support bone health minimally due to its calcium content (19mg).
Dietary Considerations
Selection and Storage
Store dried dal in an airtight container in a cool, dry place. Cooked dal should be refrigerated within two hours and consumed within 3-4 days.
Common Questions About Dall Nutrition
Is dal high in protein?
Dal is a good source of plant-based protein, providing 9 grams of protein per 100-gram serving. It is particularly beneficial for vegetarians and vegans looking to meet their protein needs.
Can I eat dal on a keto diet?
Dal is generally not suitable for a keto diet, as it contains 20.1 grams of carbohydrates per 100-gram serving, which is relatively high. Keto diets typically require very low carbohydrate intake to maintain ketosis.
What are the health benefits of eating dal?
Dal offers numerous health benefits, including being rich in dietary fiber (7.9 grams per 100 grams), which supports digestive health and helps regulate blood sugar levels. It is also low in fat and sodium, making it heart-friendly.
How much dal should I eat per serving?
A typical serving of dal is around 150-200 grams, which provides approximately 174-232 calories. This portion size offers a balanced amount of protein, fiber, and nutrients while fitting into most healthy meal plans.
How does dal compare to other legumes like chickpeas or lentils?
Dal is similar to lentils and chickpeas in terms of nutrition, but it tends to have slightly fewer calories and fat. For example, chickpeas have more carbohydrates (27 grams per 100 grams), while lentils offer similar protein and fiber content. Dal is an excellent choice for those seeking a lower-calorie legume 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.
