1 serving (200 grams) contains 230 calories, 12.0 grams of protein, 6.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
270.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 35.3 g | 12% | |
| Dietary Fiber | 9.4 g | 33% | |
| Sugars | 4.7 g | ||
| protein | 14.1 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 411.8 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 Lentil dahl
Lentil Dahl is a traditional spiced lentil dish originating from South Asia, commonly featured in Indian, Pakistani, Sri Lankan, and Bangladeshi cuisine. Typically prepared with lentils (such as red, yellow, or green), onions, garlic, ginger, tomatoes, and a blend of warming spices like turmeric, cumin, and coriander, Dahl is celebrated for its versatility and nourishing qualities. Packed with plant-based protein, complex carbohydrates, and dietary fiber, lentils are also low in fat, making them excellent for heart health and energy. They are rich in micronutrients like folate, iron, potassium, and magnesium, offering a robust nutritional profile that supports a healthy diet for vegetarians, vegans, and others aiming for balanced nutrition. Additionally, Dahl is naturally gluten-free and can be adapted to suit various dietary needs. It is a nutrient-dense, satisfying dish that pairs well with rice, flatbreads, or enjoyed on its own.
Health Benefits
- High in folate (89% DV per cup of cooked lentils) which supports cell production and prevents neural tube defects during pregnancy.
- Rich in dietary fiber (15.6g per cup, cooked), promoting healthy digestion and reducing the risk of heart disease by lowering LDL cholesterol levels.
- Good source of plant-based iron (6.6mg per cup, cooked), vital for oxygen transport and preventing anemia, especially in vegetarian and vegan diets.
Dietary Considerations
Selection and Storage
Store cooked Lentil Dahl in an airtight container in the refrigerator for up to 3-4 days. It can also be frozen for up to 3 months, reheating gently on the stovetop or in the microwave with a splash of water to restore consistency.
Common Questions About Lentil dahl Nutrition
Is Lentil Dahl high in protein?
Yes, Lentil Dahl is a great source of plant-based protein. A one-cup serving of cooked red lentils, commonly used in Dahl, contains about 18 grams of protein, making it an excellent choice for vegetarians and vegans seeking to meet their protein needs.
Can I eat Lentil Dahl on a keto or low-carb diet?
Lentil Dahl is not typically suitable for a strict keto diet because lentils are relatively high in carbohydrates. One cup of cooked red lentils contains about 40 grams of carbohydrates, including 15 grams of fiber, making it more compatible with low-carb or moderate-carb diets than keto.
What are the health benefits of eating Lentil Dahl?
Lentil Dahl offers numerous health benefits as it's rich in protein, dietary fiber, and essential nutrients like folate, iron, and potassium. It supports digestive health, helps maintain steady energy levels, and can aid in managing cholesterol due to its high fiber content. However, individuals with lentil allergies or those prone to gas may need to consume it in moderation.
What is a recommended serving size for Lentil Dahl?
A common serving size for Lentil Dahl is about 1 cup (approximately 200-250 grams), which provides substantial nutrition including around 230-280 calories, depending on the recipe. Pair it with rice or flatbread for a balanced meal, but adjust serving sizes based on your dietary requirements.
How does Lentil Dahl compare to other legume-based dishes?
Lentil Dahl is generally lighter and quicker to cook compared to dishes made with beans like chickpeas or black beans. It's also higher in protein and lower in fat than many legume-based dishes with added oils. Additionally, its versatility allows for flavor adjustments with different spices, making it a standout in legume-based meals.
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.
