Legumes · Nutrition Facts
Dal Nutrition Facts
Dal, or lentils, are a nutritious legume that provides a good source of protein and fiber. They are versatile and can be used in a variety of dishes.
Pass it along
Share these facts
Send Dal nutrition information to someone who might find it useful.
116kcal
Calories
9.2g
Protein
20.4g
Carbs
1.1g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1 cup cooked dal, 210g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 116kcal | 243.6kcal |
| Protein | 9.2g | 19.3g |
| Total Carbohydrates | 20.4g | 42.8g |
| Dietary Fiber | 7.5g | 15.8g |
| Sugars | 1.5g | 3.2g |
| Total Fat | 1.1g | 2.3g |
| Saturated Fat | 0.2g | 0.4g |
| Sodium | 11mg | 23.1mg |
| Water | 68.3g | 143.4g |
Adjust the serving size
Estimate nutrients in a portion of Dal. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1 cup cooked dal (210 g). Enter 1–5000 g.
- Calories
- 243.6 kcal
- Protein
- 19.32 g
- Carbohydrates
- 42.84 g
- Fiber
- 15.75 g
- Sugars
- 3.15 g
- Fat
- 2.31 g
- Sodium
- 23.1 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
58% Daily Value
4% Daily Value
17% Daily Value
14% Daily Value
5% Daily Value
Serving ideas
- Cooked dal can be used in soups, stews, or as a side dish.
- Dal can be mixed with vegetables and spices to make a flavorful dal curry.
- Dal can be used to make a nutritious dal dosa or idli.
Storage
Storage tip: Store dry dal in a cool, dark place to preserve its quality and prevent spoilage.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
Found an issue? Submit details using the correction form below or read our corrections policy.
Frequently asked questions
Is dal high in protein?
How many calories are in dal?
Is dal good for weight loss?
More legumes nutrition facts
Green Lentils
Green lentils are a nutritious legume that is high in protein and fiber, making them a great addition to a balanced diet.
French Lentils
French lentils are a versatile legume known for their mild flavor and quick cooking time. They are rich in protein and fiber, making them a nutritious addition to any meal.
Brown Lentils
Brown lentils are a nutritious legume that are high in protein and fiber, making them a great addition to a balanced diet.
Yellow Lentils
Yellow lentils are a versatile legume that is rich in protein and dietary fiber, making them a nutritious addition to any diet.
Foods with similar micronutrients
Black Eyed Peas
Black-eyed peas are a nutritious legume that is rich in protein and fiber. They are a staple in Southern cooking and are known for their high nutritional value.
Oyster Mushrooms
Oyster mushrooms are a delicate variety of mushroom known for their meaty texture and umami flavor, making them a popular choice in vegetarian and vegan diets.
Button Mushrooms
Button mushrooms are a common variety of cultivated mushrooms, known for their mild flavor and firm texture. They are rich in antioxidants and provide a good source of dietary fiber.
Explore nearby foods
Daisy Cottage Cheese
Daisy cottage cheese is a creamy, mild-flavored cheese made from cow's milk. It is notable for its high protein content and low fat, making it a nutritious choice for those looking to enhance their diet.
Daiya Cheese
Daiya Cheese is a plant-based cheese alternative made from tapioca starch, providing a dairy-free option for cheese lovers. It is notable for its low fat content and high protein content.
Dal Fry
Dal Fry is a popular Indian dish made with lentils, spices, and vegetables. It is notable for its high protein and fiber content, which can aid in digestion and satiety.
Dal Makhani
Dal Makhani is a rich, creamy lentil dish originating from the Punjab region, known for its smooth texture and intense flavor. Its high protein content and unique blend of spices make it a notable part of Indian cuisine.
Often used together
Button Mushrooms
Button mushrooms are a common variety of cultivated mushrooms, known for their mild flavor and firm texture. They are rich in antioxidants and provide a good source of dietary fiber.
Romano Beans
Romano beans are a type of green bean known for their rich, earthy flavor and high nutritional value. They are particularly notable for their protein content and low glycemic index.
Savoy Cabbage
Savoy cabbage, with its curly leaves and mild flavor, is a nutritious addition to any meal. It is rich in vitamins and minerals, making it a healthy choice.
Help us keep this accurate
Spotted something off?
Tell us what may need correcting on the Dal page. The site owner may assess reports against available evidence; reports are not professional nutrition reviews.
Looking for another food?
Browse all foods