1 serving (50 grams) contains 175 calories, 12.5 grams of protein, 0.8 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
828.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.5 g | 4% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 35.5 mg | 1% | |
| Total Carbohydrates | 142.0 g | 51% | |
| Dietary Fiber | 35.5 g | 126% | |
| Sugars | 4.7 g | ||
| protein | 59.1 g | 118% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 118.3 mg | 9% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 1656.1 mg | 35% | |
* 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 Paruppu
Paruppu, known as lentils in English, is a staple ingredient in South Indian cuisine. It is often used to make dal or sambar, which are protein-rich, spiced stews. Paruppu belongs to the legume family and comes in several varieties, such as toor dal (pigeon peas), moong dal (split mung beans), and masoor dal (red lentils). With a dense nutritional profile, paruppu is relatively low in fat and rich in plant-based protein, complex carbohydrates, and dietary fiber. A serving of paruppu provides approximately 350 calories, 25 grams of protein, 15 grams of fiber, and notable amounts of iron and calcium, making it an excellent energy-boosting food for vegetarians and vegans.
Health Benefits
- Rich source of plant-based protein (25g per serving), which supports muscle repair and growth.
- High dietary fiber content (15g per serving) aids in digestion and promotes gut health.
- Contains 7mg of iron, contributing to improved oxygen transport and prevention of anemia.
Dietary Considerations
Selection and Storage
Store in an airtight container in a cool, dry place to prevent moisture absorption. Rinse thoroughly before cooking to remove any impurities.
Common Questions About Paruppu Nutrition
Is paruppu high in protein?
Yes, paruppu (lentils) is relatively high in protein. A 100g serving contains about 25g of protein, making it an excellent plant-based protein source for vegans, vegetarians, and individuals aiming to boost their daily protein intake.
Can I eat paruppu on a keto diet?
Paruppu is not ideal for a keto diet due to its high carbohydrate content. A 100g serving contains 60g of carbs, which is significantly higher than the recommended carb intake for keto diets. However, it can be part of low-carb diets depending on portion size.
What are the health benefits of eating paruppu?
Paruppu is a nutrient-dense food rich in protein, fiber (15g/100g), and essential vitamins and minerals such as iron and folate. It supports digestive health, provides sustained energy, and helps in muscle repair and growth. However, its high carb content may not be suitable for individuals managing blood sugar levels closely.
How much paruppu should I eat per serving?
A typical serving of cooked paruppu is about 1/2 cup, which equates to approximately 100-120g. This portion provides a balanced amount of protein, fiber, and calories (around 172-200 calories) while supporting satiety and overall nutrition.
How does paruppu compare to other legumes like chickpeas or black beans?
Paruppu generally has lower fat and higher protein content compared to chickpeas or black beans. For example, chickpeas contain about 19g carbs and 6g protein per 100g cooked, whereas lentils (paruppu) provide higher protein (25g) and carbs (60g). It is ideal for those prioritizing protein but less suitable if aiming for very low-carb options.
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.
