There are as many as 104 to 1027 calories in dal, per serving based on the variant. Dal, which is an indispensable dish in Indian households, is packed with protein, iron, calcium, vitamin A, and vitamin C. In addition to being a great source of proteins, vitamins, and minerals, dal is also beneficial in promoting blood formation and is suitable for healthy bones.
Here are all the nutritional values of dal for your perusal.
Type of Dal |
Calorie Count |
One bowl of Arhar Dal |
220 calories |
One bowl of Moong Dal |
104 calories |
One serving of Toor Dal |
1027 calories |
One bowl of Red Gram Dal |
330 calories |
Keep in mind that these figures are estimates and can vary greatly based on preparation. For instance, one cup of moong dal contains 104 calories, but if it is prepared with a generous amount of ghee, oil and other ingredients, then this is bound to affect the calorie count in dal significantly.
Here is the breakdown of the calories in 1 bowl of dal.
Dal (1 bowl) |
Dal Nutritional Facts |
1 bowl dal calories |
198 calories |
Carbs |
26.18 g |
Fat |
6.32 g |
Protein |
10.36 g |
Sodium |
370 mg |
Potassium |
516 mg |
Iron |
4.34 mg |
Calcium |
60 mg |
Vitamin A |
41 mcg |
6.5 mg |
Dals are packed with what can be called the β3 pillars of good healthβ- good quality protein, enough nutrients, and fibre for good gut health.
Dals are also great for weight management. This is because of the low fat and carbohydrate content.
Being a lentil, various dals are well known to be a rich source of a number of proteins. While some dals, such as the urad, black gram and moong dal are reputed as being overtly rich in protein supply, others are not far behind. The best approach, therefore, would be to consume a combination of dals.
Different kinds of dals offer different amounts and types of minerals and vitamins. Whole moong dal is a rich source of iron and potassium, kabuli dal is said to be one of the richest sources of iron and folic acid, both of which help improve your haemoglobin levels.
Those who are anaemic are recommended masoor dal. It helps towards fulfilling the blood deficiency in the body caused by the disease. The benefits from lentils, moong dal, or chana dal go beyond just consuming it as a food source. For instance, if your wounds are not drying quickly enough, you can apply ground toor dal leaves to speed up the process.
Dals aid in improving gut health and are good for the health of your bones. They are also rich in a variety of vitamins. Some dals are even known to be useful in managing weight and stabilising blood pressure. For example, black urad dal is known to aid in improving the health of your heart, promoting skin health, as well as improving digestion.
Here is the negative impact that incorrect or excessive consumption of dal can have on your health.
Dal does not have high protein content and hence, cannot be the sole source of protein in meals
Over-consumption of dal can lead to stomach issues due to excessive dietary fibre
If not cooked properly, certain types of dal can cause nausea, diarrhoea, and dizziness
Dal is an essential part of an Indianβs diet, and for a good reason. They are a treasure trove of nutrients and proteins. Taking good care of yourself begins with your diet and focusing on your BMI and BMR to make sure you keep your health and calories in check, but you must also be prepared for all situations.
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1 cup of dal has 198 calories. However, this is an estimated figure and can vary based on the type of dal and the preparation.
100g of dal contains approximately 101 calories.
100g of dal contains about 5.29g of protein, 3.23g of fat, 31mg of calcium, 2.21mg of iron, and 3.3mg of Vitamin C.
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Yes, chana dal can be consumed by diabetics as it has an extremely low glycemic index of 8.