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 | 9.4 g | 33% | |
| 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 dhal
Spinach Dhal is a popular South Asian dish combining lentils and spinach, spiced with aromatic herbs and seasonings. Originating from Indian cuisine, Dhal is a staple for its balance of flavors and nutritional richness. Spinach is loaded with vitamins A, C, and K, while lentils are a powerhouse of plant-based protein and fiber. This dish typically includes turmeric, garlic, and cumin, which further enhance its nutritional profile. Spinach Dhal is low in fat, high in essential nutrients, and particularly known for promoting heart health and aiding digestion. Together, spinach and lentils create a nutrient-dense meal, ideal for a balanced diet. The dish is traditionally served with rice or flatbreads, making it a comforting, wholesome option for many culinary traditions.
Health Benefits
- Boosts immunity due to spinach's high vitamin C content (28.1 mg per 100 g).
- Strengthens bones and supports blood clotting with vitamin K, found abundantly in spinach (483 mcg per 100 g).
- Aids digestion and lowers cholesterol thanks to lentils' significant fiber content (7.9 g per cooked 100 g).
- Supports muscle function and energy production with lentils providing iron (3.3 mg per cooked 100 g).
- Promotes heart health with the inclusion of potassium from spinach (558 mg per 100 g).
Dietary Considerations
Selection and Storage
Store cooked Spinach Dhal in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving to maintain flavor and texture.
Common Questions About Spinach dhal Nutrition
Is Spinach Dhal high in protein?
Spinach Dhal provides a moderate amount of protein due to the presence of lentils, which contain approximately 9 grams of protein per 1 cup cooked. Spinach contributes small amounts of protein as well, making it a healthy option for those looking to increase plant-based protein in their diet.
Can I eat Spinach Dhal on a keto diet?
Spinach Dhal is generally not suitable for a strict keto diet as lentils are high in carbohydrates, with about 39 grams of carbs per cooked cup. However, it can be modified by reducing the lentil portion and increasing spinach or using keto-friendly substitutes like cauliflower rice.
What are the health benefits of Spinach Dhal?
Spinach Dhal is packed with nutrients; lentils provide fiber and protein while spinach is rich in vitamins A, C, K, and minerals like iron and magnesium. Together, they promote healthy digestion and support heart health, but individuals prone to kidney stones should consume spinach in moderation due to its oxalate content.
How much Spinach Dhal should I serve per person?
A typical serving size is about 1 cup of Spinach Dhal, which provides approximately 230-250 calories depending on the recipe. When pairing it with rice or bread, adjust portion sizes accordingly to balance calorie intake and macronutrients.
How does Spinach Dhal compare to plain lentil dhal?
Spinach Dhal offers added nutrients like vitamin K, manganese, and antioxidants from spinach compared to plain lentil dhal. The flavor profile is also enhanced with spinach, making Spinach Dhal a more nutrient-dense and flavorful choice.
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.
