1 serving (200 grams) contains 180 calories, 10.0 grams of protein, 3.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
211.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.5 g | 4% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 35.3 g | 12% | |
| Dietary Fiber | 5.9 g | 21% | |
| Sugars | 2.4 g | ||
| protein | 11.8 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 352.9 mg | 7% | |
* 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 Yellow dal
Yellow dal, a staple in Indian cuisine, refers to lentils that turn yellow when cooked, such as moong dal or toor dal. This protein-rich legume has been a dietary mainstay in South Asia for centuries and is often used in soups, curries, and traditional stews. Yellow dal is low in fat and an excellent source of plant-based protein, iron, and B vitamins. It also contains dietary fiber, making it a heart-healthy food. A 1-cup serving of cooked yellow dal typically provides around 230 calories, 16 grams of protein, 15 grams of dietary fiber, and less than 1 gram of fat, making it a nutritious choice for vegetarian and vegan diets.
Health Benefits
- Promotes muscle health due to its high protein content, providing approximately 16 grams of protein per cooked cup.
- Supports digestive health with 15 grams of dietary fiber per cup, improving gut motility and promoting satiety.
- Contributes to healthy red blood cells through its iron content, offering around 2 mg per serving, which is crucial for preventing anemia.
Dietary Considerations
Selection and Storage
Store dry yellow dal in an airtight container in a cool, dry place for up to a year. After cooking, refrigerate any leftovers within 2 hours and consume within 3-4 days.
Common Questions About Yellow dal Nutrition
Is yellow dal high in protein?
Yes, yellow dal is an excellent source of plant-based protein. One cup of cooked yellow dal provides approximately 12-15 grams of protein, making it a great option for vegetarians and vegans seeking to meet their protein needs.
Can I eat yellow dal on a keto diet?
Yellow dal is not ideal for a strict keto diet due to its carbohydrate content. One cup of cooked yellow dal contains around 30-40 grams of carbohydrates, which can quickly exceed the daily carb limit for keto dieters. However, it can fit into a low-carb diet in smaller portions.
What are the health benefits of yellow dal?
Yellow dal is rich in fiber, protein, and essential nutrients like potassium, folate, and iron. It supports heart health, aids digestion, and helps regulate blood sugar levels. Its combination of protein and fiber also promotes satiety, which can aid in weight management.
What is the recommended portion size for yellow dal?
A typical serving size of cooked yellow dal is 1 cup (about 198 grams). This portion provides approximately 230 calories, 12-15 grams of protein, and 30-40 grams of carbohydrates, making it a balanced addition to a meal. Adjust portion sizes based on specific dietary goals.
How does yellow dal compare to other lentils?
Yellow dal is similar to other lentils in terms of nutritional content, but it is slightly milder in flavor and softer in texture when cooked. Compared to green or brown lentils, yellow dal may cook faster and blend more smoothly into soups or stews, making it ideal for certain dishes like dal tadka or soups.
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.
