Yellow daal

Lunch

Item Rating: 89/100

1 serving (200 grams) contains 230 calories, 12.0 grams of protein, 5.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		270.6
% 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		41.2 g	14%
	Dietary Fiber	9.4 g	33%
	Sugars	2.4 g
protein		14.1 g	28%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		2.9 mg	16%
Potassium		411.8 mg	8%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 53 cal (19.4%)

Protein: 56 cal (20.6%)

Carbs: 164 cal (60.1%)

About Yellow daal

Yellow daal, also known as yellow lentils or split yellow peas, is a staple ingredient in South Asian cuisine, particularly Indian and Pakistani dishes. It is made from split pulses that are commonly cooked into soups, stews, or side dishes and seasoned with a variety of spices. Yellow daal is highly nutritious, offering a rich source of plant-based protein, fiber, and an array of vitamins and minerals, such as folate, iron, magnesium, and potassium. One cup of cooked yellow daal typically contains around 230 calories, 15 grams of protein, 16 grams of fiber, and minimal fat, making it an excellent choice for a balanced diet. Its low glycemic index also makes it suitable for maintaining stable blood sugar levels.

Health Benefits

• Rich in fiber, contributing to improved digestion and lower cholesterol levels.
• High in plant-based protein, supporting muscle growth and repair.
• Contains folate (90% of daily needs per cup), essential for red blood cell formation and prenatal health.
• Provides significant magnesium, which supports nerve function and reduces muscle cramps.
• Low glycemic index, aiding in blood sugar control and reducing the risk of type 2 diabetes.

Dietary Considerations

Allergens: Contains May contain cross-contamination with gluten in some processing facilities

Suitable for: Vegetarian, vegan, gluten-free (if processed separately from wheat-containing products), dairy-free, low-fat diets

Not suitable for: Individuals with lentil or legume allergies, low-fodmap diets (as lentils are high in fodmaps)

Selection and Storage

Store dried yellow daal in an airtight container in a cool, dry place for up to 1 year. Once cooked, refrigerate leftovers in a sealed container for up to 4-5 days.

Common Questions About Yellow daal Nutrition

Is yellow daal high in protein?

Yes, yellow daal is an excellent source of plant-based protein. One cup of cooked yellow daal contains approximately 14-16 grams of protein, making it a great protein option for vegetarians and vegans.

Can I eat yellow daal on a keto diet?

Yellow daal is not recommended for a strict keto diet due to its higher carbohydrate content. One cup of cooked yellow daal contains roughly 30-35 grams of carbohydrates, although it is rich in fiber which can offset net carbs slightly.

What are the health benefits of yellow daal?

Yellow daal is rich in dietary fiber, protein, and essential vitamins like B-complex vitamins and iron. It supports heart health, aids digestion, helps in maintaining stable blood sugar levels, and supports muscle repair and growth.

What is the recommended portion size for yellow daal?

A typical serving size of yellow daal is about 1 cup cooked, which provides around 200-230 calories. For balanced nutrition, pair yellow daal with whole grains like brown rice or quinoa and a side of vegetables.

How does yellow daal compare to red lentils?

Yellow daal and red lentils are nutritionally similar but slightly differ in taste and cooking times. Yellow daal has a milder flavor and a firmer texture, while red lentils cook faster and have a nuttier taste. Both are rich in protein, fiber, and essential nutrients.

Data Sources & Scientific References