Dal calories and nutrition facts
Dal: 145 kcal per 100 g, protein 8.6 g, fat 4.3 g, carbs 11.7 g. Typical serving (250 g): 363 kcal.
Dal is the everyday Indian dish of split lentils, peas or beans cooked soft and finished with a tadka: spices sizzled in ghee or oil and poured over the top. It provides iron and is rich in folate, and a 250 g bowl comes to about 365 kcal, with the ghee in the tadka the main variable.
- High in protein
- High in fibre
- High in folate
- Source of phosphorus
- Protein 24%
- Fat 27%
- Carbs 32%
- Other 17%
In everyday portions
- Typical serving · 250 g 363 kcal P 21.5 · F 10.8 · C 29.2 g
- 100 kcal is 70 g this much of it gives 100 kcal
- 20 g of protein is 235 g this much to eat for 20 g of protein
- Energy density Low 1.4 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 145 kcal 607 kJ 7%
- Protein 8.6 g 17%
- Fat 4.3 g 6%
- Carbs available, without fibre 11.7 g 4%
- Fibre 7.5 g
- Salt 0.77 g 13%
Where the calories come from
- Protein 24%
- Fat 27%
- Carbs 32%
- Other 17%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 33 µg 4%
- Vitamin D 0 µg 0%
- Vitamin E 0.22 mg 2%
- Vitamin K 2 µg 3%
- Vitamin C 1.4 mg 2%
- Vitamin B1 thiamin 0.161 mg 15%
- Vitamin B2 riboflavin 0.07 mg 5%
- Vitamin B3 niacin 1 mg 6%
- Vitamin B5 pantothenic acid no data
- Vitamin B6 0.17 mg 12%
- Folate B9 172 µg 86%
- Vitamin B12 0 µg 0%
- Choline 32 mg
Minerals
- Potassium 352 mg 18%
- Calcium 19 mg 2%
- Phosphorus 172 mg 25%
- Magnesium 34 mg 9%
- Iron 3.2 mg 23%
- Zinc 1.2 mg 12%
- Copper 0.239 mg 24%
- Manganese no data
- Selenium 2.7 µg 5%
- Iodine no data
- Sodium 309 mg 13%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- High in folate
- Source of phosphorus
- Source of copper
- Source of iron
- Source of potassium
Dishes
Among dishes
The category in the 17 Fit catalog: 699 foods. Compared per 100 g.
- 61% Fewer calories than 61% of dishes.
- 99% More fibre than 99% of dishes.
- 99% More folate than 99% of dishes.
- 85% More phosphorus than 85% of dishes.
- 95% More copper than 95% of dishes.
Similar in composition
The foods with the nearest calories and macros.
- Chicken chow mein 147 kcal
- Lasagne 139 kcal
- Ramen 127 kcal
- Paella 148 kcal
- Pad see ew 135 kcal
- Pad thai 154 kcal
More in Dishes
- Hainanese chicken rice 132 kcal
- Shawarma 215 kcal
- Potato pancakes 196 kcal
- Clear broth 6 kcal
- Pea and ham soup 80 kcal
- Bean soup 67 kcal
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Where these numbers come from
USDA FoodData Central (FNDDS, USA), code 2707427.
Carbs are available carbohydrates, without fibre, as on EU labels.