1 serving (50 grams) contains 172 calories, 11.2 grams of protein, 0.8 grams of fat, and 29.3 grams of carbohydrates.
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Nutrition Information
Calories |
686 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3 g | 3% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 30 mg | 1% | |
| Total Carbohydrates | 117.2 g | 42% | |
| Dietary Fiber | 31 g | 110% | |
| Sugars | 4.6 g | ||
| protein | 44.6 g | 89% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 146 mg | 11% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 2784 mg | 59% | |
* 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 Tur daal
Tur dal, also known as toor dal or split pigeon peas, is a staple legume in Indian cuisine, widely consumed in South Asian households. It has been cultivated for thousands of years, originating in India, where it plays a central role in dishes like sambhar, dal soup, and various curries. Nutritionally, tur dal is high in plant-based protein (approximately 22 grams per 100 grams), essential for muscle repair and growth. It is also rich in dietary fiber, aiding in digestion, and contains significant amounts of B vitamins such as folate and B6, as well as minerals like potassium, magnesium, iron, and phosphorus. It is low in fat and cholesterol-free, making it an excellent choice for a heart-healthy diet.
Health Benefits
- Rich in protein (22g per 100g), making it excellent for muscle growth and repair, especially in vegetarian diets.
- High in dietary fiber (15g per 100g), aiding digestion and promoting gut health.
- Significant source of potassium and magnesium, which support cardiovascular health by helping to regulate blood pressure.
- Provides folate (approximately 180mcg per 100g), vital for red blood cell formation and preventing neural tube defects during pregnancy.
- Contains iron (3.7mg per 100g), which supports oxygen transport and helps combat anemia.
Dietary Considerations
Selection and Storage
Store dry tur dal in an airtight container in a cool, dark place to retain freshness for up to a year. Rinse well and soak before cooking for faster preparation and better digestibility.
Common Questions About Tur daal Nutrition
Is Tur Daal high in protein?
Yes, Tur Daal is an excellent source of plant-based protein, providing about 22 grams of protein per 100 grams of uncooked daal. This makes it a great option for vegetarians and vegans looking to meet their protein requirements.
Can I eat Tur Daal on a keto diet?
Tur Daal is not keto-friendly as it contains around 60 grams of carbohydrates per 100 grams of uncooked daal, with about 26 grams coming from fiber. While it is nutrient-dense, its high carbohydrate content makes it unsuitable for a strict ketogenic diet.
What are the health benefits of Tur Daal?
Tur Daal is high in protein, dietary fiber, and essential nutrients like iron, potassium, and B vitamins, which support digestion, heart health, and energy metabolism. It is also low in fat and has a low glycemic index, making it a good option for weight management and blood sugar control.
What is the recommended portion size for Tur Daal?
A typical serving size of cooked Tur Daal is about 1/2 cup, which provides approximately 110-120 calories, 7 grams of protein, and 20 grams of carbohydrates. This serving size is ideal for a balanced meal when paired with vegetables and whole grains.
How does Tur Daal compare to other lentils?
Tur Daal has a slightly nutty flavor and is higher in protein compared to red lentils but lower in protein than black lentils. It requires slightly longer cooking time and pairs well with Indian spices, making it versatile for soups, stews, and curries.
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.
