1 serving (200 grams) contains 180 calories, 10.0 grams of protein, 5.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
211.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 29.4 g | 10% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 3.5 g | ||
| protein | 11.8 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 117.6 mg | 9% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 470.6 mg | 10% | |
* 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 Spinach dal
Spinach dal is a nutritious dish commonly found in Indian cuisine, combining lentils (typically yellow split peas or red lentils) with spinach and a variety of spices. This hearty yet wholesome recipe provides an excellent balance of protein, fiber, and essential vitamins and minerals. Lentils are a rich source of plant-based protein and dietary fiber, while spinach contributes high levels of iron, vitamin A, vitamin K, and folate. The spices used in spinach dal, such as turmeric and cumin, add not only flavor but also anti-inflammatory properties. Together, these ingredients create a nutrient-packed meal that complements vegetarian and vegan diets. This dish is versatile, as it can be served with rice, roti, or enjoyed on its own for a lighter meal option. Spinach dal is highly valued for its health benefits and comforting flavors, representing a staple in wholesome Indian cooking traditions.
Health Benefits
- Promotes healthy digestion due to high fiber content in lentils (8 grams of fiber per 100 grams of cooked lentils).
- Supports iron levels with spinach providing 2.7 mg of iron per 100 grams, aiding in red blood cell formation and reducing fatigue risk.
- Boosts vitamin A intake, with spinach offering 469 mcg of vitamin A per 100 grams, essential for eye health and immune function.
- Enhances bone health through spinach's significant vitamin K content (483 mcg per 100 grams), which is critical for calcium regulation.
- Provides plant-based protein support from lentils, which have 9 grams of protein per 100 grams cooked, suitable for vegetarian and vegan diets.
Dietary Considerations
Selection and Storage
Store cooked spinach dal in an airtight container in the refrigerator for up to 3 days. For longer storage, freeze in portion-sized containers and thaw before reheating.
Common Questions About Spinach dal Nutrition
What are the main nutritional benefits of Spinach Dal?
Spinach Dal is rich in protein (about 6-8g per serving, depending on preparation), fiber, and iron from spinach. It also contains approximately 150-200 calories per cup. Additionally, it is a good source of folate, vitamin A, and magnesium, making it a nutrient-dense option for a balanced diet.
Can I eat Spinach Dal on a keto or low-carb diet?
Spinach Dal is not typically suitable for a strict keto diet due to the lentils, which are relatively high in carbohydrates (around 23-25g of carbs per cup). However, it may fit into a moderate low-carb diet in limited portions if paired with low-carb vegetables or greens like extra spinach.
What are the health benefits of eating Spinach Dal regularly?
Eating Spinach Dal can support heart health, improve digestion, and boost iron intake, thanks to lentils and spinach. Its high fiber content aids in maintaining healthy cholesterol levels, while the antioxidants in spinach may help reduce inflammation. However, individuals prone to kidney stones should monitor spinach consumption due to oxalates.
What is the recommended portion size for Spinach Dal?
A single serving of Spinach Dal is generally about 1 cup, which provides a satisfying portion without excessive calories. To keep your meal balanced, pair it with a moderate amount of whole grains (like brown rice) or gluten-free bread if needed.
How does Spinach Dal compare to plain Dal or Spinach curry?
Spinach Dal combines the protein and fiber of lentils with the added vitamins A and C, as well as iron from spinach, making it more nutrient-dense than plain Dal. Compared to Spinach curry, it offers a higher protein content due to the lentils, making it a more filling and balanced meal 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.
