1 serving (200 grams) contains 250 calories, 12.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 705.9 mg | 30% | |
| Total Carbohydrates | 35.3 g | 12% | |
| Dietary Fiber | 9.4 g | 33% | |
| Sugars | 3.5 g | ||
| protein | 14.1 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 70.6 mg | 5% | |
| 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 Tarka daal
Tarka Daal, also spelled Tadka Dal, is a traditional Indian lentil dish that combines cooked lentils with a tempering of aromatic spices fried in ghee or oil. Popular in South Asian cuisine, Tarka Daal is typically made with red lentils (masoor dal) or yellow split peas (toor dal), and flavored with ingredients such as garlic, ginger, cumin, turmeric, and chili. It is a rich source of plant-based protein, fiber, and essential nutrients like iron, magnesium, and B vitamins, while being naturally low in fat. This hearty, nutritious dish has become a staple in vegetarian and vegan diets worldwide, often served with rice or flatbreads like roti or naan.
Health Benefits
- Promotes heart health due to its high fiber content, which can help lower cholesterol levels.
- Boosts energy levels with ample B vitamins such as folate and thiamine, which support energy metabolism.
- Rich in plant-based protein (approximately 9 grams per cup of cooked lentils), essential for muscle repair and maintenance.
- Supports immune function with its significant amounts of iron (about 3.3 mg per cup of cooked lentils, or 19% of the daily recommended intake).
- Aids digestion due to dietary fiber (15.6 grams per cooked cup), which supports gut health and regular bowel movements.
Dietary Considerations
Selection and Storage
Store cooked Tarka Daal in an airtight container in the refrigerator for up to 3-4 days. Alternatively, freeze individual portions for up to 3 months to retain flavor and nutrients.
Common Questions About Tarka daal Nutrition
Is Tarka Daal high in protein?
Tarka Daal is moderately high in protein, primarily due to the lentils used in its preparation. A typical serving (1 cup) contains around 12-15 grams of protein, making it a good option for those looking to incorporate plant-based protein into their diet.
Can I eat Tarka Daal on a keto diet?
Tarka Daal is not ideal for a keto diet as lentils are relatively high in carbohydrates. One cup of Tarka Daal can contain approximately 35-40 grams of carbs, which may exceed the daily carb limit for strict ketogenic guidelines. It is more suitable for moderate or balanced diets.
What are the health benefits of Tarka Daal?
Tarka Daal is rich in fiber, protein, and important micronutrients like iron, magnesium, and B vitamins, offering benefits like improved digestion, sustained energy levels, and support for heart health. However, its sodium content can be high depending on preparation, so those monitoring blood pressure should choose recipes with less added salt.
How much Tarka Daal should I eat per serving?
A recommended serving size for Tarka Daal is about 1 cup, which is approximately 200-250 calories. Pairing it with a portion of brown rice, vegetables, or whole-grain bread can create a balanced meal without excessive calorie intake.
How does Tarka Daal compare to plain boiled lentils?
Tarka Daal is more flavorful due to the addition of aromatic spices like cumin, turmeric, and garlic cooked in oil, whereas plain boiled lentils are simpler and contain fewer calories and fat. Tarka Daal can contain added fats from the tempering process, which contributes to its richer taste but also increases calorie content.
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.
