1 serving (100 grams) contains 352 calories, 24.6 grams of protein, 1.5 grams of fat, and 60.1 grams of carbohydrates.
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Nutrition Information
Calories |
704 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3 g | 3% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 12 mg | 0% | |
| Total Carbohydrates | 120.2 g | 43% | |
| Dietary Fiber | 21.4 g | 76% | |
| Sugars | 4.1 g | ||
| protein | 49.3 g | 98% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 70 mg | 5% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 1354 mg | 28% | |
* 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 Masoor dal
Masoor Dal, commonly known as red lentils, is an essential legume in Indian cuisine and is widely consumed across South Asia and the Middle East. It is a split or hulled lentil that cooks quickly and has a slightly sweet and nutty flavor. Rich in plant-based protein, dietary fiber, and complex carbohydrates, Masoor Dal is a powerhouse of nutrition that supports energy and satiety. Additionally, it is a good source of essential minerals like iron, magnesium, potassium, and folate, as well as B-vitamins, making it a nourishing staple for vegetarian and vegan diets. A 100-gram serving of cooked Masoor Dal provides approximately 116 calories, 9 grams of protein, 0.4 grams of fat, and 8 grams of fiber, while being low in glycemic index (GI), making it suitable for weight management and blood sugar regulation.
Health Benefits
- Supports muscle repair and growth due to its high protein content (9g per 100g serving).
- Promotes heart health with its soluble fiber content (8g per 100g serving), which can reduce LDL cholesterol levels.
- Boosts iron levels, providing approximately 3 mg of iron per 100g cooked serving, critical for combating anemia.
- Offers strong antioxidative protection thanks to its magnesium and B-vitamins that help reduce inflammation.
- Aids in digestive health through its significant fiber content, promoting regular bowel movements.
Dietary Considerations
Selection and Storage
Store dry Masoor Dal in an airtight container in a cool, dry place for up to a year. Cooked Masoor Dal should be refrigerated in a sealed container and consumed within 3-4 days.
Common Questions About Masoor dal Nutrition
Is Masoor Dal high in protein?
Yes, Masoor Dal is a great source of plant-based protein, providing approximately 9 grams of protein per 100-gram cooked serving. It is especially beneficial for vegetarians and vegans looking to meet their daily protein requirements.
Can I eat Masoor Dal on a keto diet?
Masoor Dal is not typically recommended for a strict keto diet as it contains about 20 grams of carbohydrates per 100-gram cooked serving. Those on a moderate or relaxed low-carb diet may be able to include small portions depending on their carbohydrate allowance.
What are the health benefits of Masoor Dal?
Masoor Dal is rich in essential nutrients like iron, folate, and potassium. It helps with maintaining heart health due to its fiber content (around 7 grams per 100-gram cooked serving) and is beneficial for digestion. It is also low in fat, making it a good food for overall weight management.
What is the recommended serving size for Masoor Dal?
The recommended serving size for Masoor Dal is about 1 cup (around 200 grams cooked), which provides approximately 230 calories. Adjust portion size based on your dietary goals and overall meal composition.
How does Masoor Dal compare to other lentils like Moong Dal?
Masoor Dal has a slightly higher protein content compared to Moong Dal, offering about 9 grams per 100 grams cooked versus 7 grams in Moong Dal. However, Moong Dal is lighter and more easily digestible, making Masoor Dal better suited for denser curries while Moong Dal works well in soups or lighter dishes.
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.
