1 serving (200 grams) contains 250 calories, 12.0 grams of protein, 7.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.2 g | 10% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 41.2 g | 14% | |
| Dietary Fiber | 9.4 g | 33% | |
| Sugars | 4.7 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 Vegan daal
Vegan daal is a plant-based dish originating from South Asia, particularly India, Pakistan, Nepal, and Bangladesh. Made primarily from lentils or split pulses (e.g., chickpeas, red lentils, or yellow lentils), it is typically simmered with a blend of spices like turmeric, cumin, and coriander. As a core protein source in many vegetarian and vegan diets, vegan daal provides a nutrient-dense meal. One cup of cooked lentils contains approximately 18 grams of protein, 15 grams of dietary fiber, and essential micronutrients like folate (90% of the daily value), iron (37% DV), and potassium (20% DV). Daal is low in fat, free of cholesterol, and offers a rich combination of slow-digesting carbohydrates, making it a high-energy yet heart-healthy option for various diets.
Health Benefits
- Supports heart health due to its high fiber content, which helps reduce cholesterol levels.
- Rich in plant-based protein (18 g per cooked cup), important for muscle repair and growth.
- Contains high levels of folate (90% DV per cooked cup), essential for cell function and DNA synthesis.
- Good source of iron (37% DV per cooked cup) to help prevent anemia, particularly beneficial in plant-based diets.
- High potassium content (20% DV per cooked cup) helps regulate blood pressure and fluid balance.
Dietary Considerations
Selection and Storage
Store cooked vegan daal in an airtight container in the refrigerator for up to 4 days or freeze it for up to 3 months. Reheat gently on the stovetop, adding water if it thickens.
Common Questions About Vegan daal Nutrition
Is vegan daal a good source of protein?
Yes, vegan daal is an excellent plant-based protein source, largely due to the lentils it contains. One cup of cooked lentils provides approximately 18 grams of protein, making daal a great choice for those looking to increase their protein intake.
Can I eat vegan daal on a low-carb or keto diet?
Vegan daal is generally not suitable for a keto diet as lentils are relatively high in carbohydrates. One cup of cooked lentils contains about 40 grams of carbs, making it incompatible with the macronutrient limits for keto. However, it may work in moderation for a low-carb diet if balanced with other lower-carb foods.
What are the health benefits of vegan daal?
Vegan daal offers numerous health benefits, including being rich in fiber, which supports digestive health, and packed with essential nutrients like iron, magnesium, and B vitamins. Additionally, it is low in fat while being filling, making it a heart-healthy and nutritious meal option.
What is a recommended portion size for vegan daal?
A typical portion size for vegan daal is about one cup of cooked daal, which provides a balanced amount of calories (approximately 230 calories), protein, and fiber. Pair it with whole grains like brown rice or quinoa and plenty of vegetables for a complete meal.
How does vegan daal compare with other plant-based protein options like chickpeas or tofu?
Vegan daal, primarily made from lentils, is comparable to chickpeas and tofu in protein content, offering around 18 grams per cup of lentils compared to 15 grams per cup of chickpeas or around 20 grams per half-cup of tofu. Daal is also higher in fiber than tofu but slightly lower in magnesium compared to chickpeas, making it a versatile 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.
