1 serving (200 grams) contains 250 calories, 15.0 grams of protein, 5.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 11.8 g | 42% | |
| Sugars | 5.9 g | ||
| protein | 17.6 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 705.9 mg | 15% | |
* 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 Whole masur usal
Whole Masur Usal is a traditional Indian dish made using whole masoor dal (lentils), popular in Maharashtrian cuisine. The dish is prepared by sprouting whole masoor lentils and cooking them with aromatic spices, coconut, and herbs. Whole masoor dal is a nutrient-dense legume, rich in protein, dietary fiber, and iron, making it a staple food in many vegetarian diets. It contains complex carbohydrates, which provide sustained energy, and is low in fat, making it a heart-healthy option. Additionally, the sprouting process boosts its nutritional value, enhancing the bioavailability of vitamins, such as vitamin C, and essential minerals. Whole Masur Usal is considered a wholesome, plant-based dish that aligns with balanced eating principles.
Health Benefits
- Rich in protein, whole masoor dal supports muscle repair and maintenance with approximately 9 grams of protein per 100 grams.
- High in dietary fiber, it promotes digestive health and helps in managing cholesterol levels.
- Contains iron (about 3.3 mg per 100 grams), essential for oxygen transport and preventing anemia.
- Offers magnesium, which supports heart health, muscle function, and reduces fatigue.
- Low glycemic index helps in stabilizing blood sugar levels, making it suitable for individuals with diabetes.
Dietary Considerations
Selection and Storage
Store whole masoor dal in an airtight container in a cool, dry place. After sprouting, refrigerate and consume within 2-3 days. Cooked Usal should be refrigerated and consumed within 2 days.
Common Questions About Whole masur usal Nutrition
Is Whole Masur Usal high in protein?
Yes, Whole Masur Usal is a good source of plant-based protein. A 100g cooked serving typically contains around 9g of protein, making it an excellent choice for vegetarians and vegans looking to meet their protein needs.
Can I eat Whole Masur Usal on a keto diet?
Whole Masur Usal is not ideal for a keto diet as lentils, including masur dal, are relatively high in carbohydrates. A 100g cooked portion contains approximately 20g of carbs, which might exceed the limits for a ketogenic meal plan.
What are the health benefits of Whole Masur Usal?
Whole Masur Usal is rich in several nutrients, including iron, folate, magnesium, and dietary fiber. It supports heart health, aids digestion, and helps maintain steady energy levels due to its complex carbohydrates. However, individuals sensitive to lectins should consume lentils in moderation.
How much Whole Masur Usal should I serve per person?
A typical serving size is around 1 cup cooked (about 200g). This amount provides approximately 230 calories, 9g of protein, and 15g of dietary fiber, making it a balanced option for a meal.
How does Whole Masur Usal compare to other types of lentils?
Whole Masur Usal has a slightly nuttier flavor and a firmer texture compared to red split lentils. Nutritionally, it offers similar protein and fiber content but retains more nutrients due to the presence of the outer husk. It's a great option for recipes requiring a heartier texture.
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.
